When you’re trying to reach your fitness goals, nothing throws a bigger wrench in the works than an injury. It’s even more frustrating than losing your motivation! Some exercises are really divisive; one day everyone loves them, and the next they’re blamed for all sorts of problems. The squat is definitely one of those. If you talk to anyone at the gym or read anything online, you’ll hear all sorts of opinions about whether squats are good or bad. People will tell you they hurt your back, ruin your knees, or are totally overrated. Let’s dig into the truth about squats and sort out what’s really going on.
You might think of ‘functional’ exercises as those crazy moves like balancing on a ball while lifting weights. Squats usually don’t come to mind that way; they’re often seen as just for bodybuilders or powerlifters in a regular gym. But that’s actually far from the truth! Squats are incredibly functional and bring a lot of great benefits to your everyday life, not just your gym routine.
Squats don’t just build strong legs; they actually work your entire body. To keep yourself stable and balanced during a squat, your back, shoulders, and core all have to kick in and create a solid base. This helps make your spine healthier, strengthens your hamstrings, glutes, and lower back (what we call the posterior chain), and even improves your overall body awareness. So, you’ll not only gain muscle but also find everyday tasks become easier.
Your core gets a fantastic workout with squats, unlike anything a crunch can offer. When you properly brace your core and control your breathing during the lift, you engage your abs, lower back, and even your diaphragm. In many ways, squatting is as much a breathing exercise as it is a muscle builder.
You’ll often hear people share ‘war stories’ about how squats supposedly caused them injuries, or how they’re too old for them. But honestly, in many cases, the squat itself wasn’t the problem. Things like using the wrong stance, bad form, not being flexible enough, or trying to lift too much weight (what we call ‘ego lifting’) are usually to blame. In fact, squats can actually help prevent injuries! They strengthen your knees, ankles, and hips, build up your glutes (which improves posture and athletic ability), and burn a surprising amount of calories.
And speaking of burning calories, squats are fantastic for helping you get leaner. Imagine loading up a barbell on your back, engaging nearly every muscle in your body under intense pressure, and then pushing all those muscles at once, all while keeping perfect form. You’ll quickly see that it’s a much more demanding exercise than something like a leg extension, literally leaving you breathless.
Squats also have an amazing ability to make you more athletic. When you picture squats, you might think of huge, strong guys lifting massive weights and huffing between sets. While that’s true for powerlifters, squats are actually very versatile. You can adjust the weight, how many reps you do, how many sets, your rest times, and other factors to make them fit any athletic goal you have.
One of the best things about squats is that you don’t need a gym to do them. Even if you have a tiny space, you can make squats work. No weights? No problem! Bodyweight squats are incredibly effective. You can make them harder by doing half reps, slowing down each part of the movement (like counting to five or ten on the way down and up), or simply doing lots of reps, like 50 or more. The bottom line is, you don’t need any fancy equipment for a great squat workout.
So, why do squats get such a bad reputation? Simply put, many people do them wrong. Of course, this doesn’t apply to those with genuine back problems, knee injuries, or other physical limitations. I’m talking about people who’ve heard negative things or just don’t like doing them. Squats are tough; they demand a lot of focus and effort to do effectively. Many tend to neglect their lower body in favor of the ‘show-off’ muscles up top. Why work so hard on something you can easily cover with pants, right? But really, poor execution is often the root of the squat’s bad image.
You might have heard that tall people can’t squat as well as shorter people. The idea is that their height makes it harder to maintain good form, causing them to lean too far forward, limiting their range of motion, and preventing them from lifting enough weight to really build muscle and strength. But here’s the thing: tall lifters aren’t all that different. Everyone, regardless of their body type – short, tall, wide, or narrow – needs to find the squat form that works best for their unique body. The secret is finding your personal ‘groove’.
Let’s go over some important tips for squatting correctly and look at common mistakes people often make.
Start with a moderate weight. Pick a weight where you can comfortably do 10 to 15 reps. This way, you can focus on getting your form right without struggling too much with the load. More reps also means more chances to practice and perfect your technique.
Find your stance. Stand with your feet a little wider than your shoulders, and point your toes out slightly. This gives you a strong, stable base to begin.
Keep everything aligned. Take a deep breath, then start lowering yourself by pushing your hips back, making sure your spine stays straight. You’ll naturally lean forward a bit, but keep your core tight throughout the whole movement. It’s super important that your knees stay aligned with your feet – don’t let them fall inward or splay outward.
Go deep enough. Lower yourself as far as you comfortably can. Ideally, your hamstrings should touch your calves, or at least until you notice your lower back starting to round or your pelvis tucking forward.
Don’t lock your knees. As you push back up, breathe out. When you reach the top, don’t fully straighten and lock your knees; instead, go right into your next rep.
Now, let’s look at some common mistakes that might be holding you back from mastering the squat. First, using too much weight. Lifting heavy loads often makes us compromise our form, which greatly increases the risk of injury. Don’t let your ego dictate the weight you choose.
Another mistake is ‘knee valgus,’ which is when your knees cave inward as you lift. This often points to weak hip abductor muscles or simply trying to lift too much weight. If your knees tend to do this, try putting a resistance band around both knees. This forces you to actively push your knees outward against the band, helping you stay aware of the issue and strengthen those weak muscles over time.
Limited range of motion is another common problem. For many, this comes down to using too much weight or being too proud to lighten the load. If you really struggle with getting deep enough, it’s best to start fresh. Begin with simple bodyweight squats, focusing on going through your full range of motion for several sets. Once that feels good, move to an empty barbell and perfect your form. Then, gradually add a small amount of weight in each session, making sure to maintain your improved technique. Before you know it, you’ll be lifting significant weight with great form and function.
If you still have trouble with your range of motion even after adjusting weight and technique, it might be due to some physical limitations. Tight glutes, Achilles tendons or calves, and poor hip mobility are common culprits. Make sure you properly mobilize and warm up these areas before your workout. With consistent effort, you’ll gradually improve your flexibility, enhance your range of motion, and truly make the squat a valuable part of your training.
So, if you’ve been thinking about ditching squats, or if they’re something you haven’t done in ages, don’t give up on them just yet. Consider bringing them back into your routine, especially now that you’re armed with more knowledge and can set your ego aside. When done correctly, the squat is simply too beneficial to skip, and unlike those divisive eggs, it’s an exercise that will always be good for you.