GFFI Fitness Academy

Why Squatting is so Important: By Dr. Neeraj Mehta

The squat is a well-known exercise for strengthening the muscles of the lower body. One of the top three exercises for sports training and rehabilitation is the squat. Squatting is a closed-chain movement in which the ankle, knee, and hip joints all extend at the same time. Squats may be performed in a variety of ways, including with different foot widths (explained later in the article).

In addition to targeting the thighs, hips, and buttocks, the squat also targets the insertion sites of bones, ligaments, and tendons throughout the lower body. Squats are excellent because they provide a foundation for general strength in many ways. They are also essential for everyday functioning. Remember to squat properly and listen to your body—if you feel discomfort, stop.

The squat is also the most widely used strength and conditioning exercise. Because of its biomechanical and neurological similarities, it is a basic exercise in many sports regimens aimed at improving athletic performance. Squat performance offers many advantages that are not limited to sportsmen. Because most daily tasks require the coordinated interaction of many muscle groups, the squat is often considered one of the most effective exercises for improving the overall quality of life.

Deep (full range) squats have previously been questioned for their safety.
Deep squat posture is often described using the knee range of motion (120–140 degrees) or the thigh position (below parallel to the floor). Concerns about full-range squat knee compressive pressure have previously been expressed, however major strength and conditioning organizations such as the GFFI Fitness academy and the National Strength and Conditioning Association have rejected the problem.

In its NSCA Position Paper on the Squat Exercise, the NSCA addressed these concerns, providing solid scientific evidence that full range of motion squats do not induce knee compression.

Deep squats were also observed by the GFFI Research Center for biomechanical reasons.

According to a JHK study, squats activate the erector spine (spine muscles) four times more than planks. Squats also train the core more effectively than planks. Squats assist to improve posture by engaging the muscles involved in standing upright.

Effects of Foot Positioning on Squat Position: Electromyography, kinematics, and kinetics were used to investigate the influence of foot placing angles on squat position. During squats, the angle of foot placement seems to have minimal effect on muscle activation or knee joint contact forces.

Narrow stance (NS), hip stance (HS), and wide stance (WS) are three types of stances (WS). Hip stance (HS) equaled the distance between the two anterior superior iliac spines, whereas wide stance (WS) equaled double that distance.

More Research on Squat:

Sitting for extended periods of time may be harmful to one’s health. In fact, a study published in the Annals of Internal Medicine on October 3, 2017, found a strong connection between sitting time and an increased risk of premature death in almost 8,000 individuals aged 45 and older.

https://www.health.harvard.edu/staying-healthy/the-lowdown-on-squats

Squatting may be better than open-chain training for improving knee stability and strength, according to a new study from the American Sports Medicine Institute in Birmingham, Alabama.

For six weeks, the Department of Rehabilitation Medicine at Goteborg University in Sweden evaluated 24 healthy individuals on either barbell squats or knee extension + hip adduction variable resistance. Before and after training, all individuals were assessed. The effects of weight training on performance using closed versus open kinetic chain exercises were evaluated in this research (J Orthop Sports Phys Ther, Vol 27-1 (January), pp. 3-8, 1998).

The following are the most often seen squatting advantages:

Squats Can Aid in the Prevention of Osteoporosis (Bone Fracture).

Squats are great for rebalancing the body.

Squats are great for knee strengthening.

Squats will help you become more flexible.

Squats aid in weight loss while also enhancing the mind-body-spirit connection.

Squats aid in the synthesis of human growth hormone (HGH)

Squats carried out in the correct body posture

Squats have the potential to help you live a longer and healthier life.

Useful Links for more understanding, why one should Squat:

https://journals.lww.com/nsca-jscr/fulltext/2010/12000/squatting_kinematics_and_kinetics_and_their.40.aspx

https://www.insider.com/benefits-of-squats