[FLAT FEET - KNEE & HIP INSTABILITY in THE SQUAT: PART 2 - ISOMETRIC RESISTANCE BAND SQUAT HOLDS]
In the last post, we looked at the common errors of jumping into a banded resistance squat in hopes of improving squat mechanics. Today, we will focus on how we can better progress the resistance band squat with attention to internal cues as opposed to solely depending on external aid such as the resistance band.
In specific, my client has flat foot and this means he excessively pronates (ankles roll in) as seen in yesterday’s post. When fixing the squat, it is crucial to take in the anatomical structure of the individual and implements ways in which we can fix the root of the problem. Does this mean that flat footed individuals can’t squat because of their body was not built to perform a squat? Of course not. When fixing the squat, I like the bottom up approach where I tackle the foundation, the feet. In this session, I taught my client “tripod positioning” (see earlier posts) of the foot which helps to create an arch so that there is a stronger foundation to perform the squat.
So now that the foundation is addressed, how can I regress the resistance band squat so that my client can better build strength at the level of the hips, knees and ankles? The answer is ISOMETRICS. In this post, my client is demonstrating an isometric squat hold at a just above parallel position to help build strength in this stance. Below are some of the cues I used to help him achieve a stronger isometric squat position:
Push hips out (imagine a rope being attached at the hip level and someone pulling on either side equally).
When the hips push out, the knees should follow, typically in line with 2nd toe (after big toe).
Ankles should be centrally aligned over “tripod arch” that has been created.
NOTE: If you are someone with extremely flat feet and it is hard for you to get into the tripod positioning, try curling your toes in to give you that extra added support. The goal is to have more of the weight of your foot along the outer edges for individuals with flat feet.