I opted not to go to the gym today due to the freezing temperatures. Instead, I did what I usually do on my rest days, which is stretching, the McGill Big Three, and correcting my squat. As it stands, I can’t squat past a certain depth without raising my heels, and even then I can’t maintain the position with a neutral spine. To illustrate, my pelvis tilts backwards at the bottom of the squat, causing my lower spine to round and go into flexion. In short, I “butt wink.”
For the time being, I’m training myself to hold the position with my heels elevated and gradually decrease the height of the support as I begin to get comfortable. For example, I started with a 3 inch high wooden board a few months ago, and now I’m using a 2 inch high board. The exercise consists of 5-10 repetitions starting with a slow, controlled descent into the squat position and ending with a 10-20 second hold. Even by doing this just 3-4 times a week, I’ve noticed significant improvement in my technique, endurance, and overall stability of my squat.