So what’s all the hype about squats you ask?
There is a growing body of research on the benefits of squatting, which is a fundamental movement pattern that involves bending at the knees and hips to lower the body towards the ground.
Here are some of the reasons we love squats and regularly incorporate them into our pilates classes.
- Squats improve your lower body strength, in particular in the quadriceps, hamstrings, calves and glutes. As we age, we naturally lose muscle mass and strength, but regular squatting can help to maintain or even improve lower body strength.
- They are a weight-bearing exercise, which helps to increase bone density and this can reduce the risk of osteoporosis. A study published in the Journal of Strength and Conditioning Research found that squat training increased bone mineral density in postmenopausal women.
- Squats require a high degree of balance and stability, particularly when performed with free weights. So incorporating squats into our strength training has the added benefit of improving our balance and stability, which are important for preventing falls and maintaining independence (eg. getting off the toilet) as we age.
- They also boost overall health and fitness because squats are a compound exercise that work multiple muscle groups and require increased effort and energy to perform. A study published in the European Journal of Applied Physiology found that squat training improved cardiorespiratory fitness and insulin sensitivity in obese adults.
- Squats require a good range of motion in the hips, knees, and ankles, and regular practice can improve mobility and flexibility in these areas. This can help to reduce joint pain and stiffness and improve overall functional mobility.
Overall, the research suggests that squatting can provide a wide range of benefits for individuals of all ages and fitness levels. However, it is important to perform squats with proper form and technique to minimize the risk of injury.
So, what is the correct way to squat?
The correct way to perform a squat will depend on a person’s individual anatomy, mobility, and strength. However, here are some general guidelines for performing a squat with good form:
- Begin by standing with your feet shoulder-width apart, toes pointing forward or slightly outward.
- Engage your core muscles and maintain a neutral spine throughout the movement.
- Lower your body by bending at the hips and knees, as if sitting back into a chair. Keep your chest lifted and your weight on your heels.
- Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go without rounding your lower back.
- Keep your knees in line with your toes and avoid allowing them to collapse inward.
- Press through your heels to return to the starting position, keeping your knees slightly bent to avoid locking them out.
- Repeat the movement for the desired number of reps.
Additional tips for performing a squat with good form include:
- Keep your feet flat on the ground and avoid lifting your heels.
- Keep your elbows pointing down and close to your body.
- Avoid leaning too far forward or allowing your knees to come too far forward.
- If you are using weights, start with light weights and gradually increase as you build.
You can check out our video by our Exercise Physiologist, Emily, right here.
Overall, incorporating squats into a regular exercise routine and daily habits can provide many benefits as we age, helping to maintain strength, balance, mobility, and overall health and wellness. However, it’s important to start with proper form and technique, and to consult with a healthcare provider before beginning any new exercise program.
