Back to Basics: Squats
As humans, we move all day, every day. Whether we’re walking into work, picking a bag up from the ground, shuffling through a crowded store, pushing a door open, or getting a box from the top shelf of the garage, we are constantly going through unconscious movement patterns to complete our day. Most of these movements seem very natural to us, and we often don’t think twice about bending or reaching or pulling to accomplish a task. However, over time we can develop unnoticed imbalances or overcompensations that may eventually limit our movement, sometimes through pain or injury. Over the next several weeks, I will be delving into six basic movement patterns and how to include them effectively in any exercise program. Effectively incorporating these movements into your training can help you move through your everyday life more efficiently. The six basic movement patterns include squatting , hip hinging, lunging, upper body pushing, upper body pulling, and rotating through the thoracic spine. We’re going to start this back to basic series with bending and lifting, also known as squatting.
Moving through a bend and lift is an innate function of our lives. You may employ the movement when you bend down to pick up your bag for school or work, or bend down to pick up your child. Even though it’s a basic movement we learn at a very young age, it’s common to develop inefficient ways of bending and lifting that can eventually lead to imbalances. Successfully including squats and squat variations in your training can help you to efficiently move through the motion of bending and lifting in your daily life without a second thought.
A squat is a closed-chain, multi-joint exercise that can be done with bodyweight, resistance bands, or loaded with dumbbells, kettlebells, barbells, or any weight. Because of the multitude of muscles that are involved in a squat, it is an efficient way to get a lot of work in a little time. Basic squats work your quadriceps, gluteal muscles, hamstrings, core musculature, hip adductors and abductors, as well as knee ankle stability.
The appropriate squatting stance varies from person to person. Every body differs in the width of your hips, the shape and size of your hip joints, and the distance between them. Because of this, one person may be more comfortable squatting with a narrow stance while another prefers a wider stance. The key is to find what works best for you and allows you to move through the movement comfortably and safely.
To perform a squat efficiently, go through the following steps:
Stand in a comfortable stance with your feet slightly wider than hip-width apart and feet facing slightly out - use the best squat stance that works for your body. Roll your shoulders back to pack them and brace your core to keep it engaged.
Begin the movement by sitting into the squat without bending your knees first - imagine that you are attempting to sit back in a chair. Initiating the movement from your hips instead of bending your knees first will allow you to sit lower into the squat without putting unneeded pressure on your knees.
Your chest should remain up and facing forward during the duration of the movement. Keep your core engaged so that your chest doesn’t fall forward, and your back doesn’t round.
Slowly descend until your thighs are at least parallel to the ground, and your upper body is parallel with your shins. Ensure your knees remain tracking over your toes throughout the descent so they don’t bend in or out. Keep the heels of your feet firmly planted into the ground. Once you are here, engage your glutes, push the ball of your foot into the ground, and begin to stand up.
Once your hips are fully extended and you are standing straight up, repeat the movement for the desired repetitions and sets.
Once you feel comfortable and confident moving through a squat without any imbalances or compensations, you may decide to add additional resistance or progress to a squat variation. Some common and effective variations include the split squat, sumo squat, and single leg squat. These are initiated and moved through similarly to a basic squat with some variations on the starting and ending positions. For instance, in a split squat, the movement is started in a staggered stance position with one leg in front of the other. The movement is then performed essentially as a single leg squat with the majority of the load being placed on the front leg and the back leg acting as stability. In a sumo squat, the stance is wider than your normal squatting position with your feet angled out at 45 degrees instead of facing forward. Lastly, in single leg squat, the movement is performed entirely while standing on one leg. The opposite leg is often straight out in front of you so that you are balanced solely on your moving leg. This movement requires progressive amounts of strength and stability not only throughout your legs but also in your core. It is a great way to incorporate progressive overload and look really, really cool.
What are some of your favorite ways to incorporate squats into your training routine? Let us know in the comments below!
