Squats = The Building Block of Everyday Function

Squats are one of the most fundamental and important exercises to include into your exercise routine. Not only is it a compound exercise (meaning it addresses multiple muscle groups), it also works key muscles in a functional manner. We squat multiple times a day, every day- bathroom trips are a prime example-and need our core, hip, and leg muscles to be strong while doing so. Squats work the muscles working hard to help us sit down, stand up, walk, and lift items from the ground. Squats also offer a ton of versatility so everyone can do some version of a squat.

Squat Basics

Squats are often done incorrectly with people thinking going as low as possible is the only goal (spoiler alert- it’s not). As we get older, squats become essential to maintain everyday function so knowing how to squat and what to look for is important. Here are a few tips to help with technique.

• Stand with your feet at least shoulder width apart

  Keep your eyes looking forward, back straight, and arms out in front

• Squat down keeping your weight on your heels

• Ensure your knees stay in alignment and do not fall in

• Only go down as far as you can while keeping good form 

• Once you have reached your lowest point, slowly return back to your starting position

Common Mistakes

It’s easy to squat with poor form for a number of reasons. Here are a few common problems and solutions.

Problem: Heels popping up and/or back bends forward because your weight is moving onto your toes while squatting 

Solution: Focus on sitting back on your heels instead, using a chair behind you so you can tap at the bottom of your squat can help get the right motion

Problem: Knees fall in while squatting because there is weakness in your outer leg muscles

Solution: Try a more shallow or ‘mini squat’ to ensure your knees stay in a straight line. Squatting in front of a mirror can help you see your knee position. Working to strengthen your leg and hip muscles can also help improve your squat technique.

Problem: Unable to maintain good form due to balance, pain, or discomfort 

Solution: Squats are a strengthening exercise so it’s okay (and often recommended) to hold onto a chair or table for support to ensure good posture, form, and technique 

Squat variations for functional benefits

First start with a bodyweight squat. Once you are comfortable that you have the right form and can do so without holding on then it may be time to consider a variation.

Weighted squats: Squat down with a light weight in each hand to mimic shopping activities when you lift items in each hand (think about a grocery trip)

Goblet squat: Squat while holding one weight in front of your body to simulate lifting an item (or young child) from a lower level

Sumo squat: Squat with your feet far apart and toes pointed slightly outwards to help engage additional hip muscles important for pelvic stability while walking

Pulse squats: Squat down and slowly move up and down within a small range to work on core, hip, and leg endurance which is important for all day mobility 

Regardless of which squats you include- and hopefully there are a few- they should be a stable in your exercise routine.