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The squat is the quintessential lower body exercise. It hits all the major leg muscles and builds strength and stability around the hips, knees, and ankles. If you want to get strong, the squat is your go-to exercise. If you want to build muscle, the squat is your go-to exercise. If you want to run faster or jump higher, the squat is your go-to exercise.
You get the idea.
In fact, squats are so effective they can be great for building massive amounts of core strength and some squat variations can effectively work your upper body. A good squat should be the centerpiece of any strength and fitness routine.
Bad For Your Knees?
Contrary to popular mis-information, squats don't hurt your knees - bad squats hurt your knees. Squatting is actually GREAT for reducing pain in the knees, hips, and back. Not all squats are created equal, though. There are a ton of variations depending on your needs and what equipment you have available. If you already have bad knees, or a recent knee injury, your squatting style will have to vary.
The major things all squats have in common, though, is how the movement starts: A hip hinge.
The first coaching cue I use when squatting is to PUSH YOUR HIPS BACK. Don't think about going down, think about going backward. This means the hips start the movement back, the knees are unlocked stay above the feet as you go down. Your weight may sit over your heels.
This cue is how you reduce knee pain while squatting.
Here are a few of my favorite squat variations.
Goblet Squat
Named because of the shape of the pelvic bowl during the move, the goblet squat requires strength and flexibility. Generally, your hips go below your knees during the goblet squat - but variations can made with a box or a bench.
Front Box Squat
If using a barbell, I much prefer a front squat to a back squat. Especially for athletes. It's easier to get into position, requires less shoulder flexibility, and requires much more core strength.
The box helps control range of motion and can be used to improve acceleration and power. Useful for those looking to improve their vertical jump or overall explosiveness.
Split Squats
If athleticism is your focus, single leg work is a requirement. The split squat stance is killer for the quads, hips, and inner thigh. If you don't do them often, prepare to be sore. Make sure to spread out enough that your knees remain over your feet. Don't let your knees track too far past your toes.
Safety Bar Squat
In the off-chance that you have access to one, a safety bar is a game changer. It loads the weight comfortably on the shoulders and helps minimize shoulder stress. There's an inverse relationship between how low your hips go, and how high your chest goes. I like to say "push the bar up" as you go down and come back up. It helps maintain good posture and reduce lower back stress.
Low Squats
The last variation is actually the first one I recommend for all fitness enthusiasts. The low squat. Can you get down low enough AND come back up without assistance?
One Size Does Not Fit All
Everyone has a different build and body type. As we age, squatting becomes both more difficult AND more important. If done correctly, it will add strength, muscle, and movement while reducing pain and stiffness.
But squats are tough. It's why most people don't do them.
I like to build strength programs around different squat variations to create a holistic approach to fitness.
However, some people need to work on flexibility first.
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