Squat your way to better posterior health!

By Camille Panaro, M.S. ES., M.S. Ed.

It’s hard to narrow down the best exercises for your body, but there are a few that everyone should do – and do often! Squats are essential to building better posterior health because they mimic daily functional movements. Everyone squats, lunges, or bends down at some point in their day, only some do it with ease and some do it with pain. If you’ve ever noticed a 2 year old squat to pick something up, you will witness perfect squat form. Toddlers naturally use their posterior muscles in a way that adults do not. Toddlers do not suffer from inflexible or tight muscles and can move with ease.

If flexibility and strength training are lacking in our daily workout routines, then our joints lose the mobility needed to perform basic functional movements free from pain. So, no matter who you are or where your current level of performance is – you will want to perform some variations of squats.

Why is it important to squat?

Squats are multi-joint, compound movements that focus on increasing strength in numerous muscle groups needed for jumping, lifting, and running. From an athletic point of view, squats are one of the most effective exercises an athlete can perform to enhance speed, power, and strength. In addition to increased stability of the hips, knees, and ankles, squats employ an entire group of core muscles called the erector spinae. These muscles allow the back to extend and flex while supporting the spine. In just one squat movement, many muscle groups are activated, all of which are responsible for better posture and overall strength.

People with knee problems should not shy away from squats. Many times, weakened knees are a result of poor posterior health, including muscles of the quadriceps, hamstrings, and erectors. The knee problems could simply be a symptom of imbalances in other parts of the body. This is not to say that incorrect squat movements do not put unintended stress on the knee, but performed correctly the squat is very valuable to athletes and non-athletes. 

3 Effective Squat Variations 

Back Squat

There are many reasons to back squat, starting with increased stability. The entire movement forces the abdominals, glutes, hips, and ankles to stabilize at once. The muscles of the lower back are activated and forced to support these core muscles. The back squat, as opposed to lifting machine weight, mimics real life movements. Whether you are bending down to lift a child or looking to increase your vertical jump for a sport, the squat movement is a must for strengthening the lower body. When performed correctly, this is one of the best exercises to improve the posterior connection. 

Front Squat

I have a love/hate relationship with front squats. I am still perfecting my technique since I’ve long learned that one wrong move puts too much strain on my knees. This is my fault. Not the fault of the movement. Front squats are very good for strengthening the lower body, particularly the quadriceps (the muscles that extend the knee, flex the hip, rotate the thigh, and stabilize the knee cap) and hamstrings (muscles that bend the knee).

The front squat draws the body forward putting more emphasis on the quadriceps.  In contrast to the back squat, the front squat targets the upper back muscles making this a perfect compliment to the back squat. This is a tall order for one exercise, but it does not disappoint. For those of you ready for this squat variation, I recommend starting with lower weight to perfect your form. 

Barbell Squat Press 

This squat variation is one of my favorites! It incorporates core strength while working the muscles of the shoulder at the same time. It’s so efficient and comprehensive that you can’t ignore the benefits of this total body movement.

If you’re an athlete, chances are you are ready to squat and press. If you are just starting out, practice the movement with a dowel or light bar until you are ready to advance to more weight. No matter what, don’t discount the power of the squat press. 

How can I safely add squats to my workout routine? 

“Air squats” or simple bodyweight squats are a great starting point before adding a barbell. The progression to front squats, can be supported by a goblet squat (a Kettlebell or dumbbell held near your chest). As far as the squat press, light dumbbells can be substituted for a barbell until you are ready to fully stabilize your core using a barbell. 

Another way to prepare your body for the squat movement is to improve your overall flexibility and mobility through stretching. Flexibility is the body’s ability to move the joints effectively and take the limbs through a full range of motion. Mobility is the body’s ability to move with ease. You can avoid acute injuries associated with improper squat form once your body is more flexible and mobile. 

Bottom Line

The bottom line is that not only can you improve your posterior health with these three squat movements, your overall flexibility, mobility, and strength will increase. If you’re just starting out, modify as needed and simply go through the basic range of motion using bodyweight. If you are a performance athlete, you absolutely want these variations in your workout to improve performance. Your posterior will be better off for it!