Squat Down Not Back
Squatting is a quintessential exercise and staple in every lower body physical therapy and training program. As you can imagine, that means there’s an ample amount of information out in the world that exists on the topic that is easily accessible between the internet and social media. With all that information out there how do we know whats right, what’s wrong, are they telling the truth, and is it right for me? That’s why it remains one the biggest subjects people ask about when it comes to form and technique. I’m going to make it simple for you and bury the lead in the first 15 seconds.
Squat Down Not Back!
As with any recommendation, we need to acknowledge that not everyone moves the same and individual characteristics need to be considered. However, this cue has some pretty global application that I believe most people can benefit from as a direct result from how our bodies process it. So where did the “no squatting over your toes” come from?
It originates from a research study in the late 1970’s that concluded squatting increases compression and joint forces on the knees and it was universally decided that this is bad.
Well of course squatting puts pressure on the knees!
But so does going up and down stairs, getting in and out of a chair, or how bout picking something up from the floor. Squatting is a tool for not only how we navigate day to day tasks but how we prepare the body for these activities and any other challenge we ask of ourselves. Lets just chalk this one up to they were smoking a lot of pot back then and update this narrative.
Squatting down, not back cues ourselves to stay balanced through our feet, our knees naturally initiate the movement and our hips finish the squat accordingly. This squat down cue lets us initiate a movement path that should feel quite natural for our bodies. Pair this with a stance width that you feel comfortable with and things tend fall into place quite quickly.
The end result of squatting down is stronger knees, stronger thighs, and less pain when it comes to everyday movement. Who wouldn’t want that.
Next time you’re at the the gym and working through your squatting regiment that day, squat down not back and feel the new found power of stronger knees. If you’re still having difficulty with it, please reach out to consult with us at Tundra Performance and Physical Therapy where we are experienced at creating customized and individualized rehabilitation programs fit to you and your goals.
If you are currently struggling with an injury or unable to perform in the activities you enjoy. Please follow the link below to schedule a consultation call to discuss how we can help you.
