Is there one best? It all depends who you are. For most people the “Squat” will be the most beneficial movement they can do. Nearly all great athletes use this movement to create power, speed and strength.
If for some reason you are not able or capable of doing it, then you must have special consideration in many of the movements you do and this may not apply to you.
Yes, there is some controversy over this movement. Why?
Some are weak, some are scared, some have “bad knees”, some have “bad backs”, some have “etc., etc.”
Yes, contrary to popular belief, the typical squat, if done properly, may be beneficial to those with bad knees, bad backs, etc. Yes it must be done properly and progressively to help you and your condition, otherwise, yes you too will become afraid and say, “See, I told you so.” Many of my clients/patients with bad knees, bad backs, sciatica, etc. have benefitted from this movement.
What benefit can it be to you?
You can bend down and tie your shoes.
You can stand and put on your pants.
You can pick up something without bending over at your back and hurting it. (Maybe that is how your back was hurt in the first place.)
You can actually get down on the floor and get back up without grabbing onto something.
You can help prevent your knees from getting bad.
You can help strengthen your legs so you can stabilize your knees.
You can walk stairs more easily.
You can hike better.
You will play sports better.
These are just some of the benefits of being able to “squat” correctly.
So how do you do it correctly?
First of all, start light, by not using any weight at all, especially beginners.
(Normally the “Squat” is done with weight on your shoulders or in front of you)
Stand upright with good posture, then lower your hips, do not bend forward, but bend at your ankles, knees and hips as you lower yourself. Maintain the arch in your back and stay upright.
Inhale on your way down and exhale on your way up.
Hint: Lower yourself as if you are going to sit in a chair. Keep your head looking upwards.
As you come up, push off towards your heels, not the balls of your feet.
Keep your feet completely flat on the floor. Do not pick up your heels. Keep your knees over your feet, but do not look down. You may want to do this in front of a mirror or have someone watch you.
Use your arms to balance yourself, if needed.
Squat down as low as you feel comfortable. Do not cause discomfort doing this. If you do, then you may want to seek help from someone that really knows how to do it and can guide you.
As you do this more often, you will be able to go down further.
Do a few at a time throughout the day. You’ll be amazed at what this will do for you.
Always remember, DO NOT CAUSE ANY PAIN while you are doing this.
Delayed Onset Muscle Soreness (DOMS) may occur, but that is just a part of getting better.
If you do decide to do this correctly, you will benefit greatly, especially if you have a good nutrition plan.
