Focus on the Form: How to do a Correct Squat

September 10th, 2018

Squats are seen as an essential exercise move by personal trainers, our physical therapists and gym fanatics all over the U.S. Regardless of your age, gender or fitness level, squats should definitely be part of your regular workout and physical therapy routine. While many people think that squats are all about working the leg muscles, they actually benefit the entire body in a number of different ways. Squats are a great exercise for running faster, shedding a few extra pounds and maintaining a higher level of overall mobility. Strong legs are important for supporting the entire body, and when completed correctly, squats can help to build muscle and prevent injuries.

Physical Therapy and Exercise: Learning How to Complete a Proper Squat Has Many Health Benefits

If you’re looking for a great way to burn calories and increase your metabolism while building muscle, then our physical therapists agree that the humble squat is the ideal workout move for you. The legs contain some of the biggest muscles in the body, and in addition to walking or jogging, squats are the easiest way to get in a great leg workout. In fact, any physical therapist will tell you that a proper squat doesn’t even require the use of added heavyweights to be effective. Some of the additional health benefits of learning how to perfect your proper squat form include:

  • Burns fat
  • Improves circulation
  • Reduces cellulite
  • Increases flexibility
  • Helps to prevent sports or workplace injuries
  • Improves posture
  • Builds up core strength
  • Tones legs, abs and butt
  • Low impact exercise

Ask a Physical Therapist: Why Should I Incorporate Squats Into My Exercise Routine?

Once you’ve got the right squat form down, you’ll see that this simple yet effective exercise works to increase your mobility and burn more calories. While many physical therapy patients may believe that squats are hard on the knees when completed properly, they can actually help to improve knee stability and strengthen the surrounding connective tissues. Our physical therapists recommend proper squat exercises for patients of all ages as a safe exercise designed to burn fat and increase overall strength.

Perfecting the proper squat form is especially effective for athletes in physical therapy who may otherwise be prone to leg and knee injuries. Squats can help to boost your sports performance by strengthening the leg muscles and increasing your ability to run faster.

How to Do a Squat Correctly: Tips from Our Physical Therapist

When completed correctly, squats don’t have to put unnecessary strain on your knees and send you into our offices for an emergency physical therapy appointment. Follow these simple steps to perfect your squat form:

  1. Begin by warming up with a few simple stretches to prevent excess strain on the leg muscles and joints.
  2. Stand with your feet slightly wider than shoulder-width apart.
  3. Stand with your back in a neutral position and your knees centered over your feet.
  4. Remember to breathe in as you lower your body and breathe out as you return to the start position.
  5. Slowly bend the knees, hips and ankles as you lower your body to reach a comfortable 90-degree angle.
  6. Keep the core engaged as you return to the start position.
  7. Repeat the squat 15 to 20 times (two to three total sets for beginners), and integrate squats into your workout two to three times per week.

Physical Therapist Recommends: Add Squats to Your Comprehensive Fitness Routine

Whether you’re working through a mobility injury in physical therapy or you’re simply looking to increase strength in your legs, squats are an easy and low-impact exercise.

Contact us today to see how our physical therapy can help you live a pain-free life and achieve your personal fitness goals.