In Praise of Squats

I have mentioned many times, the importance of the basic squat for all individuals before they can run and play sports is tremendous. For many older individuals, the basic squat is mandatory to have the ability to get out of a chair and getting off the floor.
To squat feet should be shoulder length apart, feet parallel, torso straight, look straight ahead, keep your knees over toes, weight on heals, and squat deep below 90°. There are variations to the squat which are completely acceptable. But what if you can’t squat properly how do you build up. Below are some suggestions;

1-Squat less deep
2-Widen your stance but keep your knees over your toes
3-Squat with your back against the wall- make sure that your feet are two steps away from the wall
4-Squat while sitting on a chair or stool. Progressively go to a lower chair
5-If you have a problem keeping the weight on your heals while squatting, place a 1” board under your heals  
Once you’re able to squat properly with the above modifications then progress to a proper squat without weights. Then progress to a squat with weights. This will decrease injuries and improve performance.

 

Dr. Leslie Dreifus 
Diplomate American Chiropractic Board of Sports Practitioners