Master the Basic Squat: Your Foundation for Stronger Movement
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If you've been following our ground-up movement series, you've already awakened your feet with the Tennis Ball Reset and Foot Twist. Today, we're going to put that newfound awareness to work with one of the most essential movements in your daily life: the squat. Through my years of teaching movement, I've seen how mastering this basic exercise can transform not just your workout, but your everyday activities – from picking up groceries to playing with kids.
The Core-Foot Connection
Before we dive in, let's talk about something that might surprise you: your feet are directly connected to your core. That's right – those neural pathways running from your arches all the way up through your body create a powerful connection that, when properly engaged, can make every movement stronger and more stable.
The Perfect Squat
Time needed: 5-10 minutes
Equipment: None (WundaCore Resistance Ring optional)
Level: Beginner-friendly
Surface: Any flat, non-slippery surface
Step-by-Step Guide:
- Setup:
- Stand barefoot (if you haven't read our previous posts about barefoot training, check those out!)
- Place feet 4-6 inches apart, parallel
- Stand tall with a natural posture
- Arms relaxed at your sides
- The Movement Sequence:
Begin with a preparatory inhale, standing tall
EXHALE: Let this single breath guide you through the downward motion
- Lower your body by sitting back and down
- Allow your knees to bend naturally
- Feel your sitting bones widen
- Knees can glide slightly in front of ankles
- Keep knees tracking over first and second toes
All of this happens in one fluid motion during your exhale
INHALE: Use this single breath for the return journey
- Lift your body upright
- Extend through your knees and hips
- Return to your tall standing position
- This upward motion flows with your inhale breath
Pro Tips for Success:
- Maintain equal weight across your whole foot
- Keep your toes relaxed and in contact with the floor (contrary to outdated advice about lifting them!)
- Feel the connection between your feet and core
- Notice how grounding through your feet activates your glutes
Level Up Your Practice:
Want to enhance your mind-body connection? Try using the WundaCore Resistance Ring under your arches. This simple tool provides immediate feedback about your foot placement and helps you feel the connection between your arches and your core's medial line.
What You Should Feel:
- Equal weight distribution across both feet
- A natural widening through your hips as you lower
- Core engagement without forcing or bracing
- Strong connection from feet through legs
- Glute activation as you stand up
Common Mistakes to Avoid:
- Rounding your back (think about keeping your chest lifted)
- Lifting your toes (keep them relaxed and grounded)
- Letting knees cave inward (maintain alignment with toes)
- Shifting weight into heels or toes (stay centered)
Building on Your Foundation
Remember those foot exercises from the past two weeks? This is where they really start to pay off. That improved foot awareness will help you maintain proper alignment and feel the ground-up connection through your entire body.
Your Next Steps
Ready to deepen your practice? Join me for live Zoom classes where we'll build on these foundations together, or access our complete library of movement tutorials through the WundaCore Masterclass.
Join WundaCore Masterclass Now
Coming Next Week
Stay tuned for our next exercise, where we'll continue building on this foundation, creating even more strength and control through your movement practice.
Remember: Movement is a journey, not a destination. Take your time to master these fundamentals – they're the building blocks for everything that follows.
About the Author:
Amy Jordan is the founder of WundaBar Pilates and creator of WundaCore, bringing her innovative movement methodology to practitioners worldwide. Her ground-up approach to movement education has helped thousands of clients build stronger, more resilient bodies.