Gripping the Ground During Squatting

Learn more: How to grip the ground when you squat. Before performing a squat or any other leg exercise, we must create a stable base from the foot through the hip muscles and up to the core muscles. A stable base will balance the load on all the joints and bones. The principal is to statically activate the foot muscles in order to maintain the arch. And at the same time to activate the hip rotators by rotating the hip outward in order to stabilize the knee and the hip and also to contact the core muscles. All of these muscles work together and form a stable base for the leg exercises. How do we do this simply You can perform 2 actions that can activate all of the relevant muscles. 1. Press the big toe down onto the floor 2. Rotate the hip externally. Drive your knee outward and at the same time push the legs to the side as if you want to separate them Fixing the foot and rotating the hip will preserve the foot arch and stability of the knee