You Don't Have Squat?

Photo Credit: Dan in conjuction with Horizon International Inc.

The big question is: Should I squat? Squatting, in my opinion, is one the fundamental movements that the human body can and should be able to do if all parts are functioning normally. Certainly, there are exceptions to being able to squat fully. Knee, hip, back, ankle, or foot injuries may limit your ability to perform a full squat. However, from the time a baby begins the developmental sequence, a squat is a way to get up and down from the floor, keep a good center of gravity, and keep stability when losing balance. Over time, adults tend to lose this ability because we don't squat. The result is muscle imbalance. These muscle imbalances can be seen from the shoulders all the way down to the ankles. The muscle imbalances translate over to all athletic movements, including running. Performing a correct squat requires a good mix of core strength, hip mobility and stability (like John mentioned in his previous post: Got Strength), knee stability, and ankle mobility/stability. Many times when performing a squat in a mirror, a person can see, or even, feel the muscle imbalances.

The Squat

A good squat with correct form starts at the head and ends at the feet. One can use a stick behind the neck or above the head. We prefer to use something overhead to "kick in" or activate the core muscles. A little forward bend is allowed to keep center of gravity. Too much forward bend can indicate muscle imbalance (In the video, you can observe some core weakness as I perform the squat and the stick comes a little too far forward ;)). Knees, hips, and ankles should stay in alignment throughout the movement. If performing in a mirror, observe "favoring" one side to the other or rotating one way to another. This can be a sign of weakness or decreased mobility or both. Varying opinions are out there about proper foot alignment. I like to have my feet straight or rotated out slightly. More importantly, the heels should stay flat on the floor. How far should I go? Lots of opinions on this one also. If you look at the activity you are training for, let's say running, you'll see that your knees go out over your toes and your hips need mobility and stability (for efficient stride). I like to go to 90-90 (that is, thighs to parallel). Take note: I would rather do a smaller range of movement (not so far down) correctly, than doing a larger movement incorrectly. Quality of movement over quantity. Later we will show some simple exercises to help correct some of the imbalances commonly observed during a squat.