BUNS OF STEEL FOR ALL

“FIVE WAYS TO SQUAT BETTER” an article presented on MyFitnessPal.com by SELF magazine helps you perform this move properly so that your glutes (buns) get the most benefit (steely strength) from the effort .
 
In summary, the article indicates you should: move hips back and down first, keeping keep heels down, head up, chest out, and knees out slightly. There is more explanation of why these form components are important, which help you remember them. Finally the piece links you to a ‘one-song-workout’ suggestion that is fun in concept and tough to complete.
 
It’s difficult to watch someone with an ugly form attempt exercises. If you imagine yourself doing an exercise just as badly, it can be the motivation to learn each move in your routine such that your form is a thing of beauty for those around you to witness.
 
However, sometimes you are just not ready for an exercise. An alternate way of strengthening a particular muscle may produce better, faster results. In addition to muscle weakness (the reason you are doing the exercise is to strengthen a specific muscle or group), decreased flexibility and joint mobility may hamper movement; other times it is poor balance or weakness in contributing muscles.
 
It is important to develop a comprehensive workout program for yourself that addresses all aspects of fitness. This goal is difficult to accomplish without expert help. An assessment by a qualified trainer will be the most direct path to constructing such a program, which should take into account your limitations and start with exercise movements you can successfully execute without injury.
 
“Easier said than done”, you may proclaim.  Having progressed from injury diagnosis, to physical therapy (PT) for recovery from the injury, and then training to get back to previous performance levels, I know how difficult it is to negotiate this maze.  My experience is that the PT exercises prescribed to recover from an injury are perfect for the first/lowest stage of later strength training. The physical therapist is able to demonstrate how the exercises can be altered to be more challenging beyond the beginning and even intermediate stages.  The “prescription” given to me 10 years ago for knee pain included exercises I see promoted online now for runners of all capabilities! I still use them.
 
If you find that despite careful attention to form you are not able to perform certain moves like the squat, ask your trainer to suggest an alternate exercise for the same muscle group. If you are researching on your own, try as many exercises as possible to find which ones work best for your capabilities.  Those performed on the floor or with less complex movement while standing are likely to require less balance and core strength; however you will then need to add separate balance and core exercises to your routine. I am not a trainer. IT WILL REQUIRE EXPERT ADVICE TO PUT TOGETHER A GREAT PROGRAM. Keep in mind that this same program also promises to improve performance in any sport activity and allow maintenance of musculoskeletal health far into the future. Good luck.
 
RUN HAPPY!
 
http://blog.myfitnesspal.com/5-ways-to-squat-better/