Where To Start With Squat Training

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Where To Start With Squat Training

March 21, 2021

There's (almost) nothing as satisfying as a perfectly functional squat performed during one of your usual daily tasks. Picking up your children, carrying the loaded laundry basket, or bending down to feed your dog. A proper squat is a MUST for all of those basic functions and without it, you are likely to suffer an injury over time. Unfortunately, learning proper squat technique is not easily attained for most people. Instead this movement must be learned and consistently trained. Once proper squat form is attained it is easy to manage and strengthen over time!

Where do I start?

Start really simple! Place a chair behind you. Sit down gently and get up.

Watch what your knees do, feel where you may be weak, and repeat until you feel solid enough to get up off the chair with ease. This is a great place to start at any age. Having the chair behind you gives you safety and teaches you where you are in space. It's also an easy way to start strengthening the muscles used in squats.

It's also important to train a deep squat. Not necessarily for lifting purposes, but for overall mobility practice. It's crucial for the joints in our legs to be prepared for anything. Slips and falls are a very common reason for injuring ankles, knees, and hip joints. You can help mitigate that risk by preparing your body properly! Your knees especially need to be able to flex fully. Imagine walking down the stairs and missing a step which forces your knee to bend all the way. If you cringed at that concept, your knees are likely stiff and more prone to injury.

How do I train a deep squat?

Put your back against the wall with your legs out a few feet. Slide down the wall until you are as deep as you can manage, hold to tolerance. Use your hands to help you back up. This can also be done with a door jam to help you get up with proper form and less weight.

As you progress you can add weight such as a kettle bell. For those with experience in these squats, place with the shapes and balance. You knees and hips with thank you! Fun fact, this type of squat is called Malasana in yoga practices.

Here are some basic MUST have's in training squats:

Knee flexion. Ankle flexion. Hip flexion. If any of these areas are stiff, it changes the whole dynamic of the squat. Start slow and focus on quality.
Knees aim towards the PINKY toes. Don't have your knees fall in.
Arches of the feet stay up. Don't have your ankle drop inside and your arches collapse.

If you are a skilled squatter, these basic exercises are still beneficial for reminding your body of proper technique. If you're having pain during your squats, come get assessed by an expert at Thrive Family Chiropractic. Many times if you are having pain or are not able to safely perform a squat, then you most likely are restricted in the hip, knee, or ankle joints. Whether that is due to improper muscle development, arthritis, old injuries, or chronic pain Thrive Family Chiropractic can get your body ready to squat properly!

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