How to Achieve the Perfect Squat: Tips from a Doctor of Physical Therapy
Have you ever wondered how to achieve the PERFECT SQUAT?! Well, spoiler alert, it does not exist. That’s right, you heard it here first! The perfect squat does not exist, because every body is so incredibly different.
Every single person has a different body and experiences. That is why no two squats will be exactly the same.
As a doctor of physical therapy, I am constantly assessing and critiquing movement patterns. I love to help someone find that sweet spot where they can complete a task and eliminate pain while doing it.
In terms of the squat there are MANY variations. For years, I taught people not to let their knees go past their toes. WRONG. Newer research actually encourages knees past toes because of the reduced compression at the knee joint!! I know.. it took me a second too.
In addition, when you squat as low as you can you develop higher levels of functional and neuromuscular adaptation as well as lower rates of pain and discomfort. What this means is that by squatting lower during resistance training, you will have less pain and discomfort over time and function better.
You might be thinking, well I can’t do that my (fill in the blank) hurts when I try to squat low. This takes time and practice to figure out what form is best for you.
Pinchy hips?? Try rotating your feet and knees outward and then drop down!
Stiffness in your ankles?? Allow your butt to stick out further and your ankles will have to bend a little less.
No pain at all?? Well then by all means, let those knees go past your toes and get your butt to the ground.
Moving through a full range of motion is excellent for developing strength, power, and function. Don’t worry about keeping everything “straight” or having “perfect” alignment. If you can squat comfortably and go through your full range then by all means you do you!
If you have been struggling with your squat and experiencing pain with weightlifting, we are here to help you! Our expert Physical Therapists are here to help evaluate and treat your weightlifting injuries and get you back to doing what you love to do! Click the button below to contact our team and one of our Physical Therapists will reach out to you ASAP!
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