Squats

PREVENTION PLUS CLINIC
Doing our best to keep you healthy.

SQUATTING WORKOUT

In all sports, and your sport in particular, leg strength is crucial. Various methods of improving leg strength have been tried, however, few methods can compare with the results obtained by a correct and sensible squatting program. Full squats have been criticized by many people in the past as causing increased knee injuries. However, studies claiming to prove this are invariably based on a poorly designed training program and improper technique. On the contrary, many people including physicians, physical therapists, and trainers, advocate leg extensions for rehabilitation and strengthening the quadriceps muscles. Leg extensions have been shown to place abnormal amounts of leveraged stress directly on the patellar tendons and therefore cause knee problems. An athlete rarely puts his knee through that range of motion under stress. Running backwards at high speed is the best example of this stress. On the contrary, the leg normally performs the squatting movement many times in the activities of daily living as well as sport. Squatting forms the basis for the only correct way to lift a heavy object to avoid placing strain on the lower back.

The importance of proper technique in the squat, as in any exercise, can not be over emphasized:

	Feet should be shoulder-width apart or slightly wider, toes turned out in a normal stance.
	Back should be straight and tight, not slouching.
	Full range of motion should be obtained. i.e. go all the way down. If the ankle flexibility is poor and the heels come off the ground, a lift under the heels should be used until such time as the ankle flexibility is improved and the lift can be gradually decreased and removed.
	The body should be slowly lowered under complete control and never dropped into the bottom position.
	The body should also be raised in a controlled fashion keeping the hips under the shoulders. If leg strength is a problem in raising your body weight, hold on to a chair or table to help assist your legs and balance yourself.
	Never bounce at the bottom. This can cause knee strain and limits the work of the quadriceps.

The full squat strengthens the quadriceps and hamstrings of the legs as well as being an excellent stretch for the quads, hamstrings and calf muscles if performed in this manner. Much strength can be obtained from performing repetitions of full squats even without additional weight. Remember always perform them in a controlled fashion.