Dr. Stephanie Estima

Like a squat is sort of like the big equalizer in the gym because no one can do it well. I remember when I was in private practice, I would have people squat. I was like, just show me a bodyweight squat.

Like a squat is sort of like the big equalizer in the gym because no one can do it well. I remember when I was in private practice, I would have people squat. I was like, just show me a bodyweight squat.

Like a squat is sort of like the big equalizer in the gym because no one can do it well. I remember when I was in private practice, I would have people squat. I was like, just show me a bodyweight squat.

and most people would stop at about 90 degrees no one would be able to do the ass to the grass squats which is uh really a hallmark if you look at toddlers uh these are basically giving us a master class in biomechanics right they can just get all the way down they can observe the worm or whatever they're looking at on the ground they just hang out in that ass to the grass full squat for as long as they want their arches are not collapsing in they don't have to unnecessarily turn the feet out

and most people would stop at about 90 degrees no one would be able to do the ass to the grass squats which is uh really a hallmark if you look at toddlers uh these are basically giving us a master class in biomechanics right they can just get all the way down they can observe the worm or whatever they're looking at on the ground they just hang out in that ass to the grass full squat for as long as they want their arches are not collapsing in they don't have to unnecessarily turn the feet out

and most people would stop at about 90 degrees no one would be able to do the ass to the grass squats which is uh really a hallmark if you look at toddlers uh these are basically giving us a master class in biomechanics right they can just get all the way down they can observe the worm or whatever they're looking at on the ground they just hang out in that ass to the grass full squat for as long as they want their arches are not collapsing in they don't have to unnecessarily turn the feet out

In order to get down there, they could just like stay down there and hang out there. They don't have the butt wink sign, all this kind of stuff. And so we, as we sit through kindergarten and computer work and, you know, you go through high school and college and all the things, we sit a lot, right? So that lengthening, let's say, of the glutes happens.

In order to get down there, they could just like stay down there and hang out there. They don't have the butt wink sign, all this kind of stuff. And so we, as we sit through kindergarten and computer work and, you know, you go through high school and college and all the things, we sit a lot, right? So that lengthening, let's say, of the glutes happens.

In order to get down there, they could just like stay down there and hang out there. They don't have the butt wink sign, all this kind of stuff. And so we, as we sit through kindergarten and computer work and, you know, you go through high school and college and all the things, we sit a lot, right? So that lengthening, let's say, of the glutes happens.

We don't have in our everyday life opportunities where we have that deep ankle flexion. And so we lose that. So when we go to the gym now, because we've been cardio bunnies for 20 years, because that was in vogue in 1980s, 1990s, whatever. And now we're supposed to be muscle mommies. We've lost that.

We don't have in our everyday life opportunities where we have that deep ankle flexion. And so we lose that. So when we go to the gym now, because we've been cardio bunnies for 20 years, because that was in vogue in 1980s, 1990s, whatever. And now we're supposed to be muscle mommies. We've lost that.

We don't have in our everyday life opportunities where we have that deep ankle flexion. And so we lose that. So when we go to the gym now, because we've been cardio bunnies for 20 years, because that was in vogue in 1980s, 1990s, whatever. And now we're supposed to be muscle mommies. We've lost that.

And you can add on like cushy shoes with the high, with the elevated heel, shortening the Achilles tendon, which attaches to the calcaneus and the gastroc. So now you have this sort of, you're always in this like slightly elevated position. You don't have that dorsiflexion anymore in the ankle. It's gone. It's been gone for years. So I don't care about heavy. I just care about good technique.

And you can add on like cushy shoes with the high, with the elevated heel, shortening the Achilles tendon, which attaches to the calcaneus and the gastroc. So now you have this sort of, you're always in this like slightly elevated position. You don't have that dorsiflexion anymore in the ankle. It's gone. It's been gone for years. So I don't care about heavy. I just care about good technique.

And you can add on like cushy shoes with the high, with the elevated heel, shortening the Achilles tendon, which attaches to the calcaneus and the gastroc. So now you have this sort of, you're always in this like slightly elevated position. You don't have that dorsiflexion anymore in the ankle. It's gone. It's been gone for years. So I don't care about heavy. I just care about good technique.

Okay. Yeah, so kind of back to your original, like how heavy should we be lifting? We should be lifting heavy such that the velocity is slowing down towards the last couple of reps. Your RPE is like eight, nine or 10. It feels much heavier. You're starting to see your form break down as you were saying. So you're starting to see like the knee caving in a little bit or-

Okay. Yeah, so kind of back to your original, like how heavy should we be lifting? We should be lifting heavy such that the velocity is slowing down towards the last couple of reps. Your RPE is like eight, nine or 10. It feels much heavier. You're starting to see your form break down as you were saying. So you're starting to see like the knee caving in a little bit or-

Okay. Yeah, so kind of back to your original, like how heavy should we be lifting? We should be lifting heavy such that the velocity is slowing down towards the last couple of reps. Your RPE is like eight, nine or 10. It feels much heavier. You're starting to see your form break down as you were saying. So you're starting to see like the knee caving in a little bit or-

you're getting stuck or full range of motion is no longer available to you. And if you're someone who's dealing with an arthritide, we are trying to also just preserve the range of motion of the joint. We don't actually care how heavy it is. And even if you don't have an arthritide, I don't have an arthritide. I don't care how heavy my weight is.

you're getting stuck or full range of motion is no longer available to you. And if you're someone who's dealing with an arthritide, we are trying to also just preserve the range of motion of the joint. We don't actually care how heavy it is. And even if you don't have an arthritide, I don't have an arthritide. I don't care how heavy my weight is.