As we age, stiffness and reduced mobility can hinder our performance, so it’s important to perform exercises that can help us overcome those difficulties. Fascia squats, for example, are a variation that can restore muscle elasticity and balance, helping athletes remain limber on leg day.
Fitness trainer Jack Thompson outlined three core aspects to perform fascia squats the right way.
3 Keys to a Better Fascia Squat
- Proper foot alignment
- Shifting body weight to the center of mass
- Using feet as a springboard
Fascia is a stretchy tissue that covers muscles. When fascia loses elasticity, you lose spring in your movement.
—Jack Thompson
Fascia Squats Explained
Think of fascia as the body’s connective tissue network. It wraps around and supports muscles, tendons, bones, and organs, much like the thin film on a chicken breast just before cooking. As we age, fascia loses elasticity, which can affect movement and lead to weakness or pain. (1)
“If you’re over 50, building elasticity with fascia-strength exercises can be life-changing,” Thompson said. “The key is to treat this unique strength training like a skill.”
3 Steps to Fascia Squat
Unlike a traditional squat, the fascia squat focuses on bouncing lightly through the balls of your feet to wake up connective tissue and restore movement elasticity.
Alignment
Position the feet wider than shoulder-width apart with toes slightly angled out. Keep the upper body upright and avoid bending at the waist to reduce lower back strain. Imagine stacking the torso so your center of gravity aligns over the mid-foot.
Push off and land on the balls of your feet, not your heels, with about 70% of your body weight. This force promotes elasticity by stimulating fascia tissue. (2)
Research supports that muscle elasticity and flexibility can lead to a greater range of motion (ROM), paving the way for strength adaptations and boosts in performance. (3) Studies consistently show that increased ROM is associated with enhanced hypertrophy. (4)
Start with five reps and progress to 10–25 as your rhythm develops. “As you get better at those three steps and they become natural, you can start doing more reps,” Thompson recommended.
The fascia squat can improve mobility and reduce muscle tension. The goal is fluid, elastic movement to remain pain-free.
More Training Content
- How to Build Muscle and Strength With Calisthenics Training
- How to (Safely) Train Legs if You Have a Back Injury
- Unique Single Dumbbell Workouts to Build Your Strength and Work Capacity
References
- Zullo A, Fleckenstein J, Schleip R, Hoppe K, Wearing S, Klingler W. Structural and Functional Changes in the Coupling of Fascial Tissue, Skeletal Muscle, and Nerves During Aging. Front Physiol. 2020 Jun 24;11:592. doi: 10.3389/fphys.2020.00592. PMID: 32670080; PMCID: PMC7327116. https://pmc.ncbi.nlm.nih.gov/articles/PMC7327116/
- Kondrup F, Gaudreault N, Venne G. The deep fascia and its role in chronic pain and pathological conditions: A review. Clin Anat. 2022 Jul;35(5):649-659. doi: 10.1002/ca.23882. Epub 2022 Apr 27. PMID: 35417568. https://pubmed.ncbi.nlm.nih.gov/35417568/
- Alizadeh S, Daneshjoo A, Zahiri A, Anvar SH, Goudini R, Hicks JP, Konrad A, Behm DG. Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis. Sports Med. 2023 Mar;53(3):707-722. doi: 10.1007/s40279-022-01804-x. Epub 2023 Jan 9. PMID: 36622555; PMCID: PMC9935664. https://pubmed.ncbi.nlm.nih.gov/36622555/
- Schoenfeld BJ, Grgic J. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. 2020 Jan 21;8:2050312120901559. doi: 10.1177/2050312120901559. PMID: 32030125; PMCID: PMC6977096.https://pubmed.ncbi.nlm.nih.gov/32030125/
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