I often have patients and athletes ask me questions like "Why do I have to do so many squats?" and, "Why do you like squats so much?" So I decided to put together a short blog post based on the top 20 reasons I think everyone should do squats. As Gray Cook emphasizes "Quality of movement before quantity of movement". Take a look at my classic squat video for the basics of how to perform a high quality, hip dominant, squat on my educational Facebook page Functional Rehab Explained https://www.facebook.com/FunctionalRehabExplained/ . Master 100 consecutive body weight squats before you even consider adding weight to your squat pattern. You will be surprised at how your life can change when you improve the way you move.
1. Squats increase strength in the hips: The hips are commonly weak, often due to the amount of sitting that we do and the lack of walking due to all our creature comfort's in the 21st century. Weak hips are one of the chief reasons we get tight back muscles. The low back muscles attempt to compensate for weakness in the hips which causes a huge compression force through the low back. Also, there are very few athletes that would not benefit from improved hip strength. The hip muscles are the biggest muscles in the body and strength increases here translates almost directly to improved sport performance across the board.
2. Squats Increase ankle mobility: The most common deficit following any ankle or foot injury is decreased ankle dorsiflexion. Ankle dorsiflexion is often deficient for months or even years following foot and ankle injury. This lack of dorsiflexion is the chief cause of chronic recurrent ankle sprains as well as chronic foot pain like plantar fasciitis. Often ankle issues such as these are identified with a squat test. Sometimes ankle focused corrections are required however a good quality squat is a great way to maintain healthy ankle mobility and function.
3. Squats alleviate low back muscular tightness: As the body approaches the low point of the squat there is a transition from an anterior tilt of the pelvis to be a posterior tilt of the pelvis. This has become traditionally known as the "butt wink". The low point for each person's squat differs based on their boney make up and the joint architecture of the individual however getting the thighs to 90°, or parallel with the floor, is a great place to begin. This maneuver is a great activator of the leg and hip muscles. As the pelvis tucks through the low back muscles are able to relax into an elongated position which promotes a decrease in compression of the pain generating structures of the lumbar spine due to the relaxation of the lumbar into thoracic paraspinal muscles.
4. Squats improve anterior core strength: No, squats are not not likely to give you the worlds best six pack (A well-defined six pack is generally due to diet) however they do lead to increased strength and function of the deep muscles in your abdomen which protect your spine. EMG studies have actually shown increased activation in these deep abdominal muscles which are superior to even sit ups and crunches. When there is increased activation or utilization of the anterior core muscles the low back muscles no longer have to work so hard. This decreases low back tightness pain and pathology.
5. Squats increase anabolic hormones such as testosterone and human growth hormone: Numerous studies have shown sharp spikes in both testosterone and human growth hormone (HGH) following squats. Because squats are a major compound movement incorporating so many muscles in the body, there is a massive hormonal response. These hormones put the body in the anabolic state which means there is a predisposition to laying down more muscle mass. Generally speaking, the primary goal of strength training is to increase muscle mass, nothing compares to squats to swing the hormonal cascade of the body to the anabolic, muscle building, state. We know these hormones generally peek around mid to late 30s. Performing squats regularly will help increase both circulating testosterone and human growth hormone. These hormones have long been used to delay the consequences of ageing as well. Many men are prescribed testosterone as a hormone replacement therapy (HRT) as they age. Declines in these hormones are what lead to male pattern baldness as well as the physiological declines in strength with aging.
6. Squats produce improvements in the lumbopelvic rhythm: One of the common problems identified in people with recurrent episodes of low back pain is a pre-disposition to the reliance on the lumbar spine erector muscles. We know via studies of lumbar spine biomechanics that this over reliance on the lumbar spine leads to damage of the lumbar spine joints and discs. High-quality squats improve reliance on the large hip muscles which support the spine at its base. Repeating and practicing this simple squat movement takes the stress off the spine and places them on the perfectly suited ball and socket joints of the hips. Improving movement to increase the contribution of the very large hip muscles leads to a universal improvement in movement.
7. Squats increase hip range of motion: Hip replacements are one of the most common joint replacements in the body. Regardless of the cause of hip joint degeneration and pain, the functional decline in hip flexion is almost always the reason a surgeon will recommend hip replacement. In other words, if we can preserve hip range of motion, hip replacement surgery can be avoided. The hips are also the primary source of power generation in any sport which involves the lower body. Improved range of motion in the hips almost universally leads to performance improvements.
8. Squats improve sprinting, acceleration, and jumping height/distance: After 12 weeks of squatting protocols, multiple studies have shown improvements in sprinting, acceleration, as well as jump height and jump distance. It is nearly impossible to identify an athlete who wouldn't benefit from improvements in these metrics.
9. Improvements in groin tightness and pain: The adductors, or groin muscles, are the antagonists to the powerful hip external rotators such as the gluteal muscles. When the adductors are tight this causes a powerful restriction to the amount of activation which can be generated by the gluteal muscles. Any restriction to the amount of activation by the gluteals will lead to a situation where the hamstrings and lower back must compensate to generate force. This compensation is a negative consequence to the muscular tightness of the groin and leads to these muscles becoming overworked and eventually dysfunctional and painful. Properly done squats leads to ideal agonist/antagonist function between the groin and the gluteals.
10. Squats reverse the effects of prolonged sitting: The postural consequences of prolonged sitting have led to the statement "sitting is the new smoking". Prolonged sitting is associated with decreased hip mobility, decreased gluteal activation and strength as well as low back, mid back and neck pain and chronic recurrent injuries. The most powerful tool counteracting bouts of prolong sitting is participating in regular micro-breaks, as identified by the clinical research. Using these micro breaks to pump out 20 squats will have the desired effect of improving the negative postural consequences associated with musculoskeletal dysfunction and pain.
11. Improves circulation to the lower extremities: There are many pathologic conditions that lead to decreased blood and lymph circulation of the lower limb. Frequent flying, diabetes, and injury to lower limb can all lead to impeded circulation within the lower limbs Squats challenge all the largest muscles of the lower limb which causes a significant shunting of nutrient rich blood to the area. Often accessory muscles spasm associated with poor lower limb kinetic during injury lead to a pain-spasm cycle which must be interrupted with adequate blood flow and neural activation. Squats are a perfect way to do this.
12. Improved posterior kinetic chain function: We often quantify the function of the posterior kinetic chain with the simple toe touch test. Poor motor control of the hips, pelvis and spine are the most common causes of posterior kinetic chain dysfunction. The default explanation of a poor toe touch test is "tight hamstrings". Anyone who has attempted to improve a toe touch test by simply stretching the hamstrings will attest to the fact that this is incorrect. Poor hip hinging, inadequate pelvic tilting control, and excessive lumbar arch due to hypertonic lumbar erectors are the most common contributors to a poor toe touch test. Proper squatting will improve all of these deficits and generally produce significant improvements in the ability to control the muscles of the posterior kinetic chain. If you are experiencing muscle tightness when attempting to put your socks on, that is poor posterior kinetic chain functioning and this can be drastically improved with squats.
13. Highly efficient exercise: There are few, if any, exercises which challenge the number of muscles that the squat does. Anyone who attempts to improve their health realizes there is a certain time commitment required. Anything we can do to minimize the amount of time required and maximize the health benefit should be kept in high regard. Due to the amount of muscles used in this exercise the squat is a highly efficient exercise choice for multiple health improvements. In fact, after many years of studying the effects of various performance-enhancing, rehabilitative and preventative exercises, I feel the squat is one exercise which can drastically benefit almost anyone with a very minimal time commitment. If maximum benefit with minimal effort and minimal time commitment is the goal, the squat is the exercise.
14. Injury prevention: The three main components to a healthy musculoskeletal system are 1) Adequate mobility, where mobility is simply the overall movement generated through multiple joints experiencing maximal ranges of motion. For example, the toe touch test is a mobility test to see if there is adequate ranges of motion through many joints including ankles, knees, hips, pelvis and spine. 2) Adequate stability, where stability represents equal symmetrical strength throughout 360° of a given joint or group of joints. Maximal stability is generated when there is adequate muscular strength and control at all ranges of motion of a given joint. Which brings us to the last component of healthy musculoskeletal system. 3) Motor control, where motor control represents the ability of the central nervous system to control full range of mobility with the highest levels of joint stability. We often refer to this is proprioceptive ability, or coordination. The squat provides a high degree of challenge to all three of these components and improvement in all of these areas leads to the prevention of injury.
15. Squats strengthen joints and tendons: One of the drawbacks of strength training with weights, particularly heavier weights used for lower reps, is the potential for joint (ligaments, meniscus, joint capsules, discs...) and tendon injury. Muscles adapt and grow at a much higher rate than joints and tendons, when heavy weights are added to this equation, muscular adaptations are much quicker without adequate adaptations of the joints and tendons. This is a perfect recipe for significant injury. I often recommend 100 consecutive squats to be achieved prior to adding any kind of weight to the squat. The slow progression to this number of squats drastically increases muscle size with adequate time for joints and tendons to adapt with minimum risk of injury to joints and tendons.
16. Highly functional movement: Dan John, one of the most prolific American strength and conditioning coaches, identifies five primal movements. 1. Pushes, 2. Pulls, 3. Carries, 4. Hip Hinges, and 5. Squats. Squats are a required component to so many daily movements it is hard to imagine a movement more functional than a squat. In fact for many years of human history, static squats for waste elimination has been absolutely necessary daily, then seated toilets came along and we got much weaker. Quick test: See if you're able to hold a 90° static squat for the same amount of time you would sit on the toilet to evacuate your bowels (try one minute). Most people fail this functional test.
17. Squats are a fat burner: Perhaps the most effective way an individual can burn more fat, even at rest, is to increase lean muscle mass. Due to the fact that most of our basic needs are achieved with such minimal effort these days, we have developed a predisposition to increased body fat as a species. As already mentioned multiple times, squats challenge a very high number of individual muscles. This challenge to these muscles leads to increases in muscular mass, and muscular mass is very metabolically active. When we increase our resting metabolic activity we require more calories at our resting metabolic rate, and often these calories are derived from our own body fat.
18. No equipment needed: There is zero need to go to a gym to use expensive equipment to do squats. Squats can be done in the kitchen while waiting for water to boil, or done on commercial breaks while watching TV. For beginners I recommend sets of 10-20 body-weight squats multiple times throughout the day where the overall goal is a total of 50 to 100 squats.
19. Versatility: There are so many variations of the squat it is nearly impossible to list them all, but let's start a working list: classic squat, side squad, slide squat, Valslide squad, goblet squat, prisoner squat, wall hold squat, uneven squat, split squat, jump squat, barbell back squat, barbell front squat, monkey squat, sumo squat, sumo jump squat, frog squat, frog jump squat, half squat, pistol squat, squat jacks, tornado twister squat, squat hold, forward wall squat, dumbbell squat, squat to press, suitcase squat, single arm kettle bell squat, horizontal squat jump, sumo pause hops, kettle bell pop squat. Gotta a love a basic movement that has so many variations. These variations exist because the squat is such a powerful, life changing, exercise.
20. Increased Longevity: A ground breaking study was published in the European Journal of Cardiology which tested musculoskeletal function. The study developed a sit to stand test, which included over 2000 subjects aged 51 to 80, designed to test their ability to go from a sitting position on the floor to a standing position. This test was graded on a 10 point scale, 10 being perfect, zero being basically an inability to move when on the floor. Subjects who scored less than 8 were 2 times more likely to die within the next six years, and subjects who scored three or less were five times more likely to die in the next six years. This simple sit to stand test has been found to be one of the most robust tests in predicting longevity. Simply improving the number of consecutive squats, with ideal form, has a drastic impact on the score in this longevity test. Put simply, body-weight squats are for everyone of all ages and all skill sets. Squat more to live longer with a higher degree of function, it's that simple!
I'll end with a quick note on how to progress squats. Start with a number like 10 to 20 which you can do with good form while breathing comfortably. Check the video at the top of this post for ideal form. Adding approximately five squats to your consecutive total per week will have you squatting 100 consecutive squats in no time. If you have an injury or experience pain while squatting it is highly recommended you consult your local movement specialist. Your local specialist might be a physiotherapist, chiropractor, osteopath, athletic therapist or whoever is adequately trained movement and neuromuscular control. This expert can help you on your journey to improving your life through squatting. As always, feel free to contact us at High Performance Health (info@hphealth.ca) to answer any questions or to help get you started on you journey to improve your health. You only have one body to live in, treat it right.