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How to Squat

3/20/2014

19 Comments

 
Posterior Chain muscles used during the squatPosterior chain muscles used during the squat.
If you didn't know already, the squat is hot. Everybody is doing it..... The squat is one of the most effective ways to strengthen your glutes.  But.... not every body is ready to bust the move and go deep into the squat position without losing their balance or hurting their knees.  
This post demonstrates how to perform a double leg squat and a single leg squat with a vertical shin.  A vertical shin helps take the load from the knees and puts the weight back into the posterior chain: hamstrings and glute max.  The single leg squat also engages the gluteus medius, which is important for stabilizing the pelvis.


Double Leg Squat

Single Leg Squat

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
19 Comments
Lynn Manning
3/21/2014 01:34:41 am

Thank you so much, Susan! I worry about doing squats with my creaky old knees--now I am educated and can go forth and seek improved fitness!!! You're so generous!

Reply
Susan
3/21/2014 09:34:35 am

Lynn,
Thank you. I am so glad that you found value in this post! Susan

Reply
Peggy Sheldon link
3/21/2014 07:52:47 pm

Thank you so much Susan ...your vid clips & e mails are soooo helpful especially in older folk when stability is a huge issue..you even simplify Katy's work I have learnt so much from you ..wish I could attend your classes

Reply
Susan
3/22/2014 12:00:26 am

Peggy,
Thank you so much for your feedback! Video classes are in the works, I will have them posted to my website in about a month, so stay tuned.
Susan

Reply
Peggy sheldon
3/22/2014 03:50:25 am

That's great news. I have EDS type 111 I have yet to meet someone who really understands ...really weak connective tissue.i have trained with many great teachers ! Just created more confusion & damage ...I love Katy's vids ...but really like the compensations you make ...really helps with the propreoception....thank you

Sue
3/24/2014 02:20:54 am

Thank you ! What a great way to do a single leg squat! Good form is maintained in this safe and sensible way to learn to do the single leg squat. Both my husband and I really like it!

Reply
Susan
3/26/2014 07:02:46 am

Sue,
Thank you for the feedback. The chair is a great tool! Susan

Reply
Lily
3/26/2014 04:25:47 am

Great video! I have some knee issues (patellofemoral syndrome) and pelvic floor issues and I'd like to be able to build up to doing squats. I get up and down from the floor many times each day because I have a toddler, but when I do squats for exercise it tends to result in swelling and pain the next day. Do you think that doing this exercise would be a good building block to safely squatting with no resulting pain?

Reply
Susan
3/26/2014 07:05:36 am

Lily,
Yes. Notice that I didn't go down very far. You do not need to go deep to get benefit. Make sure you don't allow your knees to collapse toward the midline. Let me know how this works for you, Susan

Reply
Lily
3/26/2014 10:40:52 am

Thanks, Susan! I'm going to add this into my routine - I've been working on gently stretching my very tight hamstrings and calves as recommended for pelvic floor health.

Oddly, my knees seems to want to flare out more than inwards when I squat.

Thanks for your great site. I've been following a lot of Restorative Exercise blogs and have been very inspired. I've been enjoying seeing your posts on facebook. :)

Susan
3/27/2014 08:33:08 am

Lily,
If your knees go out, it sounds like you may have some psoas (hip flexor) tension. Have you been doing the psoas release? I have a video blog that walks people how to do it. If you haven't been doing it, I highly recommend that you start.
Thanks for all of your comments, Susan

Reply
Lily
4/7/2014 11:28:35 pm

Hi Susan! Since I had knee pain after this simple exercise, I've followed your advice and looked into psoas release exercises (on your site and Katy Bowman's). It's been making a difference with my knee pain. I've been working on relaxing my knee caps as well - at first they felt totally immobile, but after doing the psoas release, quad and hip stretches, they are starting to relax! I'm planning on trying your squat exercise again after doing another week of working on these stretches. Thanks so much for your help!

Susan
4/8/2014 12:14:17 am

Lily,
I am so happy to hear that you started doing the psoas and knee cap releases. They can make such a huge difference! Keep me posted please! Susan

Reply
Jayne
4/26/2014 12:15:09 pm

Thanks for the clear video! I keep trying but I definitely can't get down very far. Major tightness in calves even though I've been stretching for a year. Meanwhile due to tightness in legs my knees turn in and in order to do the squat I have to start with slight bent knee and slightly lifted feet. And even then I use quads I just don't feel it that much in hamstrings and glutes. I've had my husband watch and make sure shins are vertical. Should I feel it in quads? My kneecaps definitely go up !

Reply
Susan
4/27/2014 08:03:50 am

Jayne,
Yes, you will feel this in your quads because they are working too. And because they are working, the kneecaps will move up. That is ok that you can't go down very far, the squat will evolve as you keep working at it. Sounds like you have some tightness in your legs muscles and may have some weakness in your core.
Thanks for your comment! Susan

Reply
jayne
4/28/2014 12:40:08 am

Thanks!

I felt some stiffness/soreness in my hamstrings the next day. So even though it didn’t feel like I was doing much, I actually was!
Thanks again for you reply. It made me feel better that I was doing things right.

Nancy
10/3/2014 03:41:29 pm

A friend shared a link to your most recent article about hip and groin pain (10/1/14), which I found very informative. Since then, I have been reading posts on your blog and enjoying them very much. For this post, I have a few questions. For whom is this exercise targeted, and for whom is it contraindicated? It's a very gentle form of squat, which I can appreciate for rehabilitation, knee injuries, or a beginner. My question comes from the vertical shin. When you keep the shin vertical, that does keep the knee relatively safe, but the consequence is that it shuts down ankle flexion (an important mobility). It also increases the forward bend at the hip and thus the load on the low back as compared to if the ankle were to flex a little, still keeping the knee well behind the toe.

I'm seeking to understand, not to criticize, and would be very thankful if you could take a few moments to educate me on your thought process. Thanks!

Reply
Susan
1/27/2015 02:36:13 am

Nancy,
Thank you for your questions. This exercise is targeted to accentuate the hip drive and posterior chain. This would not be appropriate in the gym loaded up with weights. I really like this to reeducate the hip hinge rather than overusing the back muscles in a bend .
Susan

Reply
Ingrid Barclay link
3/20/2022 07:50:23 pm

Nice content and guide that everyone can follow through on doing squats.

Reply



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