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Squat smart with proper technique, including a neutral spine, wide knees and an engaged core
Squats might seem like one of the simplest and most straightforward additions to a workout routine — and to some extent, they are. But it’s also critical to learn to do them the right way, both to prevent injuries and to maximize your results.
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“Squats are integral to athletic training programs, enhancing speed, agility, strength and power across various sports disciplines,” says sports and exercise medicine physician Matthew Kampert, DO.
He explains the benefits of standard squats and then walks us through how to do them. Plus, if regular squats aren’t quite within your capacity, he shares modifications that can make them feasible.
“Squats primarily target the muscles in the thighs, hips and buttocks, leading to enhanced stability, balance and overall lower body strength,” Dr. Kampert explains. But that’s not all.
Here’s a quick look at the many benefits of squats, also known as bodyweight squats or air squats:
Let’s delve deeper into each of them.
There’s a reason squats are such a popular exercise … and why doing them can be so exhausting! Squatting engages multiple major muscle groups:
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Engaging large muscle groups helps burn calories both during and after exercise. One study found that squats burn about 35 calories per minute, aiding in weight management and fat loss.
Need more muscle-related reasons not to skip squats? “Squatting stimulates the release of hormones like testosterone and growth hormone,” Dr. Kampert says, “which are vital for muscle growth, metabolism and overall health.”
Proper squatting form requires you to reaaaaally engage your core — the muscles of your stomach, pelvis, hips and lower back. These large muscle groups support every move you make, both large and small, so keeping them strong helps keep you well.
Strong core muscles play a role in:
Squats target and strengthen your thighs, hips and butt. Why does that matter? A strong lower body is important for athletes, yes, but not just for athletes. Your lower body fuels your ability to walk, run, jump … everything, really. It also generates power for upper-body movements and all kinds of other activities.
Lots of muscles work together to help you squat and return to a standing position, keeping you stable and balanced throughout the move — and beyond.
“Strong glutes, for example, are essential for stability in various movements,” Dr. Kampert points out, “and the hip flexor muscles, calf muscles and adductors all contribute to maintaining balance and stability.”
Poor posture can cause all kinds of problems, including back pain, neck pain, headaches and an overall lack of flexibility. But working your erector spinae muscles, like through squatting, can help strengthen them and improve your posture.
Squatting and other types of physical activity can improve your mobility. But what is mobility anyway? The National Institute on Aging defines it as “the ability to move or walk freely and easily,” calling it the key to preventing disability as you get older.
The good news: There’s a lot you can do to help improve and maintain your mobility.
“Squatting promotes flexibility and mobility in the hips, knees and ankles,” Dr. Kampert says, “which can improve athletic performance, prevent injuries and alleviate joint pain.”
Squats are a type of high-intensity, high-impact, weight-bearing exercise that may contribute to increased bone density — how strong your bones are. “This helps reduce the risk of osteoporosis and promote long-term bone health,” Dr. Kampert explains.
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This is important for everyone, but especially for anyone who’s in or approaching menopause. As much as 20% of bone loss can occur within your first five years of menopause.
But regular physical activity can help protect your bones. Studies show that high-intensity squats are one of a few types of exercises that can even increase bone mineral density in people who already have osteoporosis.
Stronger muscles, joints and bones all help keep you safe from injury — and not just when you’re working out.
“The action of squatting mimics everyday movements like sitting and standing,” Dr. Kampert points out. “This enhances your ability to efficiently perform these activities and reduces your risk of injury.
Ready to start squatting? First, an important reminder: “Keep your head facing forward, your chest up and your core engaged throughout the movement,” Dr. Kampert instructs.
He walks you through the steps of doing a basic squat:
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To avoid hurting yourself, it’s important to maintain your form. Dr. Kampert explains some of the biggest mistakes people make during squats and how you can avoid them.
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If standard bodyweight squats aren’t within your range of motion — whether because of mobility issues, an injury or general discomfort — there are modifications that can help make them more accessible to you.
“Incorporating modifications will let you reap the benefits of squatting while ensuring safety and effectiveness,” Dr. Kampert says.
Remember: You’re not competing with anyone. Meet your body where you’re at right now and celebrate your progress along the way. Dr. Kampert reiterates that it’s critical to listen to your body and only choose modifications that are comfortable and manageable for your fitness and mobility levels.
Squat modifications can all help you squat smarter — whether you stick with them forever or graduate to more complex versions as you gain additional mobility.
Dr. Kampert shares some modifications that can help.
A partial squat is exactly what it sounds like: Part of a squat.
“Instead of going all the way down into a deep squat, you lower yourself only to a depth that is comfortable to you,” Dr. Kampert says.
The more mobility and strength you gain, the deeper you can go — and in the meantime, you reduce your risk of discomfort and injury.
Need some extra support while you squat? Hold on to a sturdy chair, railing or suspension trainer for added balance and stability.
“This can also alleviate some of the load on the lower body, making it easier to perform the movement,” Dr. Kampert says.
When you’re new to squats, it can be difficult to tell how deep you’re supposed to go, which puts you at risk of hurting yourself. Box squats provide a physical target to help you gauge your depth — without sacrificing your form.
To do box squats, start by standing in front of a sturdy box or bench. Squat only until your buttocks lightly touch the object; then, return to your starting position.
To help you stay properly aligned and keep you from leaning too far in either direction, try doing your squats with your back against a wall.
“This variation can also help you improve your squat technique and promote better posture,” Dr. Kampert offers.
To do elevated heel squats, place a small, elevated object, like a weight plate or a wedge, beneath your heels.
“This can help people with limited ankle mobility perform squats more comfortably,” Dr. Kampert explains. It also allows for better alignment and reduces strain on your knees or ankles.
As with any exercise, squats take practice. The more you do them, the better you’ll get. As your strength, flexibility and mobility improve, so, too, will your squatting abilities. In time, you’ll find yourself able to squat deeper and maybe even add a few variations to the mix, like:
To make sure your form is correct and you’re not risking injury, it’s best to consult with a fitness professional, like a coach, trainer or physical therapist.
“They’ll be able to provide personalized guidance and recommendations based on your individual goals and fitness level,” Dr. Kampert reassures.
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