EXERCISE
Not too many people get excited about squats. Maybe you prefer the cardio machines such as the elliptical or recumbent bike. Maybe you focus on training your chest and biceps. Maybe the squat rack and barbell are too intimidating to approach. However, now is the time to consider adding squats to your exercise routine!
Squat Benefits
Squats are a great way to improve strength through not only your legs but through your entire body. Squats build functional strength that we use every day such as getting out of the car, climbing stairs or picking something off the floor. Posture and flexibility will also be improved with this exercise, potentially limiting the risk for future injury.
How to begin
A good place to start with squatting is by using the leg press machine. This allows you to press weight through your legs while the machine provides stability. This exercise is relatively safe and should begin with a light weight for a higher number of repetitions.
Once the leg press is easy, try a sit-to-stand from a chair without the use of your hands. The chair will provide stability at the bottom of your squat; however you will have to rely on your strength and balance to stand up. As this gets easy, replace sitting in the chair with a quick tap on the edge of the seat for sets of 10-15 repetitions.
Body weight squat
Now everyone’s technique for a body weight squat can vary due to bony anatomy however there are some key pointers to focus on. Start with your arms out in front of you to help keep your chest tall. Think about maintaining a neutral or straight spine. Bend your knees and let your hips travel down towards the floor. Aim to get your thighs parallel to the floor as most people do not have the mobility to allow their hips to approach the floor. (See photo of poor squat form shown below) Press through your heels and stand up tall. To avoid valgus force (knee collapse) focus on pressing your knees away from each other throughout the squat range of motion.
Squat with load
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After becoming proficient with body weight squats, try adding load for additional challenge. A goblet squat uses a kettlebell or dumbbell at the chest, secured with both hands. Squats with a barbell can be held in two ways, with the bar in front or behind your head. The front rack position rests the bar on your shoulders, with your elbows forward and the bar loosely held in your hands. The back squat has the bar behind your head, sitting on your upper back. The back squat generally focuses on posterior hip/low back strength while the front squat tends to challenge the quads and anterior core.
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Front Squat
Back Squat
