What the Squat?

The squat is a very practical exercise. We do it during our everyday lives several times a day in one form or another. We all do variations of a squat when we get in and out of a bed, a chair, or a car. This movement is also the cause of a lot of back injuries because it is commonly performed incorrectly.

If you can get up from a chair, even if you need assistance getting up, you can do a squat.
If you need help of any kind getting up and sitting down in a chair, then the squat is the exercise for you. Like most exercises, the squat can be modified so that anyone of any fitness level can perform and benefit from it it.

The basic squat:
• Start in a standing position.
• Put a chair behind you. If you normally need assistance getting in and out of a chair make sure there is a sturdy table in front of you.
• Feet should be hips or shoulders width apart.
• Your weight should be in your heels. If you find this hard to do lift your toes (just your toes) up.
• If you don’t need assistance put your arms straight out in front of you or cross them in front of you with hands on opposite shoulders. If you need assistance put your hands on the table.
• Bend your knees and push your butt back towards the chair.
• Your knees should be over your ankle and should not go past your toes.
• Slowly lower yourself down into the chair
• Coming up is the same as going down (only in reverse).
• Feet and knees hips or shoulders width apart.
• Weight in your heels, toes lifted if needed.
• Lean your shoulders forwards slightly.
• Press weight down into your heels.
• Slowly straighten you knees by lifting your butt up and pushing your hips forward.

Once this becomes easy you can do the squat in a lower chair or bench. The next progression would be to do it without a chair or bench. After that you can start adding weight. Start by holding a 5lb weight in each hand. Let your arms hang at your side. Remember this is just to add weight to your body so your arms should not move, keep them as still as possible.

This is just one way to start and progress this exercise. As always if your are unsure about this or any exercise you should consult a professional. We are always happy to answer any questions you may have. Happy squatting.


Written by Joann Agoglia
Edited by Rob Marshall