Deep Squatting for Healthy KneesJul 20, 2016 | by: Team A8
Some athletes are apprehensive about doing squats. They are afraid that they might injure themselves. But we want you to ask this question: How many people do you know who have been seriously hurt by squatting past parallel? Now, many experts say that in the rare case that someone does think that they were injured doing squats, they are willing to bet that they were using very poor technique or not wearing a belt. The truth is squats are a safe and beneficial exercise if proper squatting technique is applied.
Proper squatting technique is the following:
Proper Squatting Technique
- Maintaining the proper lumbar lordosis (abdomen/belly button pushed forward)
- Utilizing proper hip flexor/hip motion - bending and straightening your hips
- Maintaining knee alignment (if you're unable to do this, you are using too much weight)
- Keeping feet shoulder width apart with the feet pointing slightly out
- Looking slightly above eye level
- Wearing a weight lifting belt
- Keeping your spine straight
- NO BOUNCING at the bottom. This is a sure fire way to injure your knees!
It's important to recognize that proper squatting does not come from bending the low back, but from flexing the hips and knees. If any of the above rules are broken, then you can injure your self. It is for these reasons, all based on poor technique, that squats get a bad rap.
There are some great benefits of squatting. Squatting is a nearly perfect exercise because it is so wonderful for knee rehabilitation. It also works so many muscle groups either directly or as a synergist. It works the quadriceps, hamstrings, calves (which directly strengthen the knee directly), gluteus maximus/medius/minimus and all of the spinal erector muscle groups. On top of all of this, if you try to work through the squat routine rather quickly you will build lung power and get your heart rate up very quickly.
If you had a painful knee or have never really done squats, it would be a good idea to do some full squats without weights as a warm up.