Deep squats are the best exercise for lower body mobility. Regular workouts of different variations of squats help all the leg muscles and joints remain strong. The muscle group used during deep squats also includes the lumber spine and pelvis. And these are the most commonly used muscle groups that help us sit and stand comfortably.
Disclaimer: All content in this post is for general health information only. Please consult a specialist physician before trying any new exercise, diet, or health advice. There are no affiliate links attached to this post.
POST CONTENTS
- What are the different types of squats?
- Myths about deep squats
- Warm up exercises
- Practice with the wall squats
- How to do the deep squats?
- Benefits of doing deep squats regularly
What are the different types of squats?
There is a standard squat that bends at the thighs and your body makes a chair position. The core helps balance the upper and lower body with an equal distribution of weight. A deep squat goes further than your thighs till it reaches almost the floor. The hips open much wider as the ankle and knee joints keep the position stable.
The different types of squats depend on the hip mobility range of a person. And contrary to what most people think, hip mobility does not depend on a slim body type. You must have seen weight lifters in international competitions lifting weights from their deepest squats.
Some people can only do standard squats. Others can do a deep squat with difficulty but with some support in the front or back. In yoga, the deep squat is called the Garland pose or Malasana. Here are some variations of squats. You can do the same deeq squat with the support or without it. Also, the spine should be kept in a neutral position as much as possible.
If you have less hip mobility and tight hamstrings, then you may experience some restrictions while doing deep squats like: lifting of heels, rounded back, tight thighs, more gap between your thighs and chest, being unable to balance. It may also be because of an injury or overall weakness. Please consult your physiotherapist or coach before doing deep squats.
Myths about deep squats
Physiotherapists may advise some people with weak knees to avoid doing deep squats, which is entirely dependent on individual diagnosis. For a long time, there was a misconception that deep squats could actually degenerate knee strength and result in injury.
“In fact, recent research found no correlation between deep squats and the incidence of tissue injury to bone, ligament, or cartilage. Now, some researchers believe compressive forces in the knee may be higher in a partial squat than in a deep squat.”
Another myth that worries some women is that deep squats can make their butts bigger. This is not really a myth because everything depends on your body type and form. While doing deeper squats, if your knees and toes are slightly apart and your hips are opening wider, you are working your glutes. If you keep your knees and toes parallel and forward, the target muscles are the quads, or the front of the thighs.
Every person’s physiology and mobility are different. In order to achieve your fitness goals correctly, it is highly recommended that you first consult your gym trainer.
Warm up exercises to do before performing deep squats (5 to 10 reps)
Practice with the wall squats
Step 1 Stand with the support of a wall behind you. Check that your head, shoulders, spine, buttocks, and hips are all in contact with the wall. Keep your feet slightly away from the wall.
Step 2 Slowly lower your body by bending your knees, coming into a chair position. Adjust your feet accordingly.
Step 3 Keeping your palms touching the wall, try to slide further down into a deep squat position. Only do it till you feel comfortable.
Step 4 Now, slide up again to the starting position.
The wall squats, besides giving your back support, also help you identify your maximum squat position. If you feel any imbalance while doing deep squats, even with the wall support, or you hear any clicking sound from your joints, then stop immediately.
How to do the deep squats?
Step 1 Stand straight, with your hips shoulder distance apart and your arms pointing straight forward.
Step 2 Just like in the wall squats, bend your knees slowly, keeping your back straight. Make sure that your knees do not come together as you bend. Don’t look down, but straight ahead.
Step 3 Once your body is in a chair position, go down deeper gently without wobbling and keep your balance. Only go down to a comfortable position and then come back slowly to the beginning position.
Step 4 Repeat step 3 once again, every time going deeper into the squat. You can also keep your toes slightly wider than shoulder width to get a better balancing stance and a deeper squat.
At the beginning, try doing just 5 deep squats in the correct form.
Benefits of doing deep squats regularly
*Stronger glutes that supports the hip movement
*Strengthens hamstrings
*Keep the knees and ankle joints strong
*Improves balance and stability
*Better posture
*Correct hip, knee, and ankle alignment
*Strong quadricep muscles
*Helps manage control of calf muscles during movement
*Improves overall mobility and more control while walking and sitting
Deep squats are a great addition to your everyday workout. They increase hip mobility and flexibility. They are especially helpful for people over 40 years of age, as regular practise of deep squats helps manage control and balance.
References:
Deep Squat: How to Do It, Benefits, and Muscles Worked, last reviewed on 10 May, 2021
I feel like I won’t have a problem dropping that low, but struggle to get up 🙂 Great post!
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Hi Michelle, thanks for liking the post. If you have trouble getting up from deep squat then do work on knee, hamstring, glute, strength. You can do wall sit exercise for balance and stability of lower torso. But to be on the safer side, avoid going too deep in the squat. ✌️💪
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Thank you 🙂
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An informative and useful post 👌👌
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