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Squat's The Problem?

When it comes to working the lower body, there are few exercises that come close to the 'squat'. The staple part of any workout worth its salt, the squat unfortunately has most people running for cover, scared of lower back and knee injury. Instead they stick to the leg press and leg extension machines, hoping to make gains that only the squat can offer.

It's no surprise - we all do things to make life easier. The funny thing is 'squats' can actually benefit your everyday life. Since human life existed the squat has been one of the most natural, frequent movements used, but a gradual move towards sedentary life, and a reduction in physical activity have seen the deep squat confined to the routines of 'hardcore' exercisers and children alone.

But we DO all squat, even in today's age. How else did you get in and out of your chair or go to the lavatory? Sitting down on a chair is a shallow squat. The deep squat, resting the trunk on the thighs, was more common in the past, and is still common in other parts of the world for many ordinary activities, such as harvesting food, collecting wood or just going to the bathroom. It is even present in your own home if you have children. Watch how they crouch to play with toys on the floor. To a child deeper squatting is a natural movement. It's a variation of the squat that the western adult world has chosen to abandon.

Without regular practice of deeper squats, ligaments in the back and legs tend to weaken, while lower-body joints become unstable. This can lead to restricted movement, an inability to stabilize the body, and possibly injury. With a little practice and tuition in proper form there's no reason why any of us cannot squat more deeply and easily. Heavy barbells, huffing, puffing and red faces do not need to go hand in hand with deep squats. Almost anyone can do a simple squat.

Try it yourself ...

Take a bench and straddle it.

Start out standing, with knees over your toes and chest up.

Breathe in, drawing the belly button in towards the spine, and slowly move down (squat) to the count of three till your rear brushes the chair or bench.

Pause for one second and then release held-in breath while slowly rising back up.

Do as many times as you can with good form.