Squats: The Everyday Superpower You Didn’t Know You Needed
Squats are more than just a gym exercise—they’re the secret to making life easier, from picking up groceries to getting up from your favorite chair! Whether you’re sitting, standing, bending, or lifting, the squat mimics many of the motions we do every day. That’s why squats aren’t just for athletes—they’re for everyone looking to move better, feel stronger, and prevent injury.
How Squats Apply to Everyday Activities
Sitting and Standing
Every time you squat to sit or stand, you’re activating your glutes, quads, and core. Strengthening these muscles helps you sit down and get back up with ease—no awkward grunts or back pain required.Lifting Objects
Picking up anything from a heavy box to your child requires a squat-like movement. A proper squat technique helps you engage your glutes and legs, so you’re using your body’s strongest muscles, not straining your lower back!Climbing Stairs or Hills
Squats are key to improving your leg strength for climbing stairs or hiking. A strong squat foundation helps you power through inclines with better balance, energy, and less fatigue.Maintaining Good Posture
Strong squats help develop a solid core and glutes, which are essential for keeping you upright and confident. So whether you’re standing tall or sitting at your desk, those squats are working their magic!
Common Squat Mistakes and How to Fix Them
Even though squats are a basic move, it’s easy to make a few common mistakes. But don’t worry—fixing them will improve your squat (and your day-to-day activities) in no time!
1. Knees Caving Inward
Oops! Your knees want to go inward? This can stress your knees and hips.
Fix it: Think of pushing your knees out, in line with your toes. Try imagining that you’re trying to spread the floor apart with your feet—this will keep your knees aligned and your muscles firing correctly!
2. Heels Lifting Off the Ground
Uh-oh! If your heels pop up, you’re shifting your weight forward, which can hurt your knees and back.
Fix it: Keep your weight in your heels. A simple tip is to imagine gripping the floor with your toes while pushing through your heels. This will keep you grounded and stable.
3. Leaning Too Far Forward
Yikes! Leaning forward while squatting overloads your lower back.
Fix it: Engage your core (more on that in a sec!) and keep your chest lifted. Push your hips back rather than bending forward at the waist. This will keep your spine in a neutral position.
4. Squatting Too Shallow
Hmmm. A shallow squat means you’re not hitting your full range of motion.
Fix it: Aim for a depth where your thighs are parallel to the ground (or lower if you’re flexible enough!). The deeper you squat, the more muscle activation you get in your legs and glutes.
5. Not Engaging the Core
Uh-oh! Failing to activate your core can lead to lower back strain.
Fix it: Before you squat, gently pull your belly button up and inward, or think about drawing your hip bones together. This will engage your deep core muscles and keep your spine protected.
How to Correctly Perform a Squat
Here’s a quick step-by-step guide to squat like a pro:
Set Your Feet
Stand with feet about shoulder-width apart, with your toes slightly turned outward. Make sure your weight is evenly spread across your feet.Brace Your Core
Gently pull your belly button in and upward, or imagine bringing your hip bones together. This will engage your deep core muscles to keep your spine stable.Push Your Hips Back First
Think about sitting back into a chair—your hips should move first, not your knees. Keep your chest lifted and your back straight. Your knees should follow the direction of your toes and not cave in.Lower Your Body
Bend your knees and lower your body while keeping the weight in your heels. Aim for thighs parallel to the ground (or lower if you’re able!).Press Through Your Heels to Stand
Push through your heels to stand up, squeezing your glutes at the top. Try not to lean forward as you rise.Repeat
Perform the squat for your desired number of reps, keeping that solid form!
Why Squats Make Everyday Life Easier
Stronger Legs: Squats strengthen the legs and hips, essential for walking, carrying, and lifting heavy things.
Better Posture: With a strong core and glutes, you’ll stand taller and with less strain on your back, whether you’re at your desk or standing in line.
Improved Balance: Squats enhance your balance and coordination, which helps reduce your risk of falls—important as we age!
Functional Fitness: Squats engage multiple muscle groups, making them perfect for improving everyday mobility, strength, and endurance.
Mastering the squat means you’ll be ready for anything, from picking up the kids to hauling your groceries without a second thought. Plus, you’ll be protecting your body from unnecessary strain and injury. If you need a little help perfecting your form or incorporating squats into your routine, the team at Abbotsford Sports & Orthopaedic Physiotherapy is here for you. Contact us today for expert guidance!