Squats are great for lower body workouts, because they work more than one muscle group. Depending how they are done, they can work the calves, the quads, hamstrings, and even target the thighs (when performing sumo squats or plié squats).
However, good technique for squats is essential if you want to look after your knees for later life, especially when it comes to daily activities, such as getting up and down the stairs, sitting, standing, lifting, gardening or even just making the beds. The secret to getting the most benefit from squats without any of the injuries, especially to the knees, all comes down to using the right technique.
Squats 101
There are a few basics to get right before beginning. Firstly, make sure your knees don’t come beyond the shoelaces – this will keep you in line and give you room to work. Secondly, hold your back as straight as possible. Keep your back straight throughout the movements without curving it or leaning too far forward.
Age and flexibility can be a problem here but using a mirror will help you focus while you’re training and get it right. Now for repetition. For each training session, perform each exercise 12 times before moving on to the next. Do three to four sets, three to four times a week, always making sure you get your breath back before moving on to the next set of exercises.
Prisoner squat
Stand with your feet slightly wider than shoulder-width apart and lock your fingers behind your head. Bend at the hips and knees to lower your body until your thighs are parallel to the floor, then push back up to the starting position and repeat.
Sumo squat
Stand upright with your arms bent and your feet wider than shoulder-width apart. Lower yourself towards the floor, sending your hips back and down and bending your knees. Then push through your heels to return to the start position, keeping your back straight and head up throughout.
In/out jump squat
This is an ideal exercise for runners as it helps with core stability and the active plyometric movement helps with stabilisation when moving quickly or suddenly. It’s also great for working quads, hamstrings and calves.
Start in semi-squat position with feet wider than shoulder-width apart. Jump into the air changing your foot direction to split squat before landing. Next, dip towards the floor before jumping back into the squat position and completing, repeating as you go.
Close stance squat
Start with your feet hip-width apart, squat back and down so your thighs are parallel to the floor. Complete the movement by driving through the heels back up to the start position.
And if you are experiencing knee aches and pains, try taking glucosamine, chondroitin or rose hip supplements.
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