Pyramid Performance ED

Two most common squat faults that I encounter as a personal trainer
KNEE VALGUS (knees caving in) you might have heard that this might be due to WEAK GLUTES but physical therapist assisted testing revealed that most of us possess adequate strength to keep the knees from caving in.
What we do struggle with though is recruiting the leg muscles correctly. So if you’re planning on squatting then add some glute activation into your warm up.
LUMBAR HYPER-EXTENSION (stripper butt) curving your lower back up and sticking your butt out when squatting puts A LOT OF PRESSURE on your lower back and can result in lower back pain.
Instead focus on bracing your core which will result in a slight posterior pelvis tilt. Train SMART and protect your LOWER BACK.
In a correct bottom of squat position your hips would be low your knees and your knees would track over your toes. Ideally you’d want to squat with feet straight on, but slight tilt out is acceptable.
@ Edinburgh, United Kingdom

One of the main things when it comes to press up is your hand and arm position...
Turning you hands in and flaring your elbows out like I am in the 1st picture puts a lot of strain on your wrists, elbows, and shoulders, minimises the activation of your chest muscles along with triceps, and increases the risk of injury...
Instead focus on screwing your hands into the floor and bringing your elbows closer to your body like I do in the 2nd picture. You’ll get more muscle activation, less strain on your joints, and reduce the risk of injuring yourself...
When doing press ups correctly your body should resemble an arrow when looking from above ⬆️
@ Edinburgh, United Kingdom

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