The squat is a full body movement that incorporates lowering the body towards the ground; bending the hips, knees and ankles in a controlled manner, whilst maintaining a straight back. The squat is a very functional movement, when used effectively we can utilise it in both everyday life and sport to produce powerful and strong movements.
Often at Ormond Physiotherapy we are asked is the squat important and why?
The benefits of a functional squat movement include but aren’t limited to;
- Increased leg strength and power
- Prevent and rehabilitate injuries
- Increased joint mobility
- Improved posture
- Promotes strong movement patterns
What does an effective squat look like?
The “perfect” squat is a multi-joint movement and requires efficient movement throughout the lower back, hips, knees and ankles. Each joint has a give a take relationship with the joint above and below. For example, if not enough movement occurs at the knee then the lower back, hips and/or ankle can be overloaded.
Foot placement
Ideal foot placement is said to be around shoulder width, however it can slightly vary.
Lower back
The lower back has a big relationship with the pelvis and the pelvis connects to the legs. A neutral spine is defined as a position where the three curves (lower, middle, upper) of the spine are in good alignment. During a squat movement neutral spine is significantly important to reduce lower back load and reduce the likelihood of injury.
Hips
If the hip joint is used effectively it can provide a fantastic base of stability for the lower joints. Utilising the hip and the surrounding muscles allow for the maximum power and strength possible. The two muscles that are important in this area are the gluteus maximus and gluteus medius. The gluteus maximus is a very large muscle that is responsible for controlling the pelvis in both lowering and raising during the squat. In efficient use of the gluteus maximus due to poor form can cause increase load on other muscles and joints. The gluteus medius plays a large role in ensuring effective knee position, if the gluteus medius is not active during the squat the knee can drop inside the feet increasing the force though the knee joint and decreasing strength and power when pushing up.
Knees
The most efficient position when squatting is to keep the knees bending forward over the feet, the 2nd toe to be specific. This allows for the most efficient use of muscle strength and dispersion of pressure throughout the lower limb.
Ankle
It is important that sufficient ankle range of motion is maintained. When implementing the squat the ankle joint is the first to move, if this joint is limited in movement the knee or hip will have to compensate and therefore could decrease the efficiency of your movement.
After reading this you maybe thinking, “wow there are lots of components that make up a squat it seems far too difficult! I don’t know where to start”. If this is the case or squats are causing you pain, come into Ormond Physiotherapy today and start utilising the squat!
Call our friendly team on 9578 6588 or click the button below to book your appointment.
The squat is a full body movement that incorporates lowering the body towards the ground; bending the hips, knees and ankles in a controlled manner, whilst maintaining a straight back. The squat is a very functional movement, when used effectively we can utilise it in both everyday life and sport to produce powerful and strong movements.
Often at Ormond Physiotherapy we are asked is the squat important and why?
The benefits of a functional squat movement include but aren’t limited to;
- Increased leg strength and power
- Prevent and rehabilitate injuries
- Increased joint mobility
- Improved posture
- Promotes strong movement patterns
What does an effective squat look like?
The “perfect” squat is a multi-joint movement and requires efficient movement throughout the lower back, hips, knees and ankles. Each joint has a give a take relationship with the joint above and below. For example, if not enough movement occurs at the knee then the lower back, hips and/or ankle can be overloaded.
Foot placement
Ideal foot placement is said to be around shoulder width, however it can slightly vary.
Lower back
The lower back has a big relationship with the pelvis and the pelvis connects to the legs. A neutral spine is defined as a position where the three curves (lower, middle, upper) of the spine are in good alignment. During a squat movement neutral spine is significantly important to reduce lower back load and reduce the likelihood of injury.
Hips
If the hip joint is used effectively it can provide a fantastic base of stability for the lower joints. Utilising the hip and the surrounding muscles allow for the maximum power and strength possible. The two muscles that are important in this area are the gluteus maximus and gluteus medius. The gluteus maximus is a very large muscle that is responsible for controlling the pelvis in both lowering and raising during the squat. In efficient use of the gluteus maximus due to poor form can cause increase load on other muscles and joints. The gluteus medius plays a large role in ensuring effective knee position, if the gluteus medius is not active during the squat the knee can drop inside the feet increasing the force though the knee joint and decreasing strength and power when pushing up.
Knees
The most efficient position when squatting is to keep the knees bending forward over the feet, the 2nd toe to be specific. This allows for the most efficient use of muscle strength and dispersion of pressure throughout the lower limb.
Ankle
It is important that sufficient ankle range of motion is maintained. When implementing the squat the ankle joint is the first to move, if this joint is limited in movement the knee or hip will have to compensate and therefore could decrease the efficiency of your movement.
After reading this you maybe thinking, “wow there are lots of components that make up a squat it seems far too difficult! I don’t know where to start”. If this is the case or squats are causing you pain, come into Ormond Physiotherapy today and start utilising the squat!
Call our friendly team on 9578 6588 or click the button below to book your appointment.
