Health Blog

Focus on the Form: How to do a Correct Squat

correct squat

Squats are seen as an essential exercise move by personal trainers, our psychical therapist and gym fanatics all over the U.S. Regardless of your age, gender or fitness level, squats should definitely be part of your regular workout and physical therapy routine. While many people think that squats are all about working the leg muscles, they actually benefit the entire body in a number of different ways. Squats are a great exercise for running faster, shedding a few extra pounds and maintaining a higher level of overall mobility. Strong legs are important for supporting the entire body, and when completed correctly, squats can help to build muscle and prevent injuries.

Physical Therapy and Exercise: Learning How to Complete a Proper Squat Has Many Health Benefits

If you’re looking for a great way to burn calories and increase your metabolism while building muscle, then our physical therapists agree that the humble squat is the ideal workout move for you. The legs contain some of the biggest muscles in the body, and in addition to walking or jogging, squats are the easiest way to get in a great leg workout. In fact, any physical therapist will tell you that a proper squat doesn’t even require the use of added heavyweights to be effective. Some of the additional health benefits of learning how to perfect your proper squat form include:

  • Burns fat
  • Improves circulation
  • Reduces cellulite
  • Increases flexibility
  • Helps to prevent sports or workplace injuries
  • Improves posture
  • Builds up core strength
  • Tones legs, abs and butt
  • Low impact exercise

Ask a Physical Therapist: Why Should I Incorporate Squats Into My Exercise Routine?

Once you’ve got the right squat form down, you’ll see that this simple yet effective exercise works to increase your mobility and burn more calories. While many physical therapy patients may believe that squats are hard on the knees when completed properly, they can actually help to improve knee stability and strengthen the surrounding connective tissues. Our physical therapists recommend proper squat exercises for patients of all ages as a safe exercise designed to burn fat and increase overall strength.

Perfecting the proper squat form is especially effective for athletes in physical therapy who may otherwise be prone to leg and knee injuries. Squats can help to boost your sports performance by strengthening the leg muscles and increasing your ability to run faster.

How to Do a Squat Correctly: Tips from Our Physical Therapist

When completed correctly, squats don’t have to put unnecessary strain on your knees and send you into our offices for an emergency physical therapy appointment. Follow these simple steps to perfect your squat form:

  1. Begin by warming up with a few simple stretches to prevent excess strain on the leg muscles and joints.
  2. Stand with your feet slightly wider than shoulder-width apart.
  3. Stand with your back in a neutral position and your knees centered over your feet.
  4. Remember to breathe in as you lower your body and breathe out as you return to the start position.
  5. Slowly bend the knees, hips and ankles as you lower your body to reach a comfortable 90-degree angle.
  6. Keep the core engaged as you return to the start position.
  7. Repeat the squat 15 to 20 times (two to three total sets for beginners), and integrate squats into your workout two to three times per week.

Physical Therapist Recommends: Add Squats to Your Comprehensive Fitness Routine

Whether you’re working through a mobility injury in physical therapy or you’re simply looking to increase strength in your legs, squats are an easy and low-impact exercise.

Contact our offices today to see how our physical therapy can help you live a pain-free life and achieve your personal fitness goals.

SUBSCRIBE TO OUR MAIL LISTDiscover the solution to pain-free living.
Sign up today for monthly health tips.

Our Reviews
Timothy Knopf
Timothy Knopf
20:18 30 Oct 19
Best therapy place around. I would recommend this place to everyone. They have the best group of therapists around.
Mitchell Udowitz
Mitchell Udowitz
20:43 27 Oct 19
I have been to two Physical Therapy places prior to finding Orthopedic & Balance Therapy in Valparaiso. While they were ok they don’t hold a candle to Orthopedic & Balance Therapy. OBT team works as one in harmony and they stay on top of the latest technology for their patients. Their team is so very knowledgeable and very friendly plus they generally care about what they are doing and it shows. They are concerned about the whole person not just the injury they need to be treated for.
Barbara Serynek
Barbara Serynek
18:52 03 Oct 19
The entire staff has been very pleasant, professional and accommodating. Both Kristen and Joe have given me the best massages. Kate and Kollin made sure that I was doing my excercises and helped to move things along. Feeling better every visit. I'm so glad that I chose Orthopedic & Balance.
Heidi Richardson
Heidi Richardson
17:00 19 Sep 19
I went to physical therapy not expecting it to do very much to help because that’s the way I approach everything with low expectations. Noel and his team have made my neck feel so much better that it puts me in a more positive mood each day and I actually feel more positive and more productive on a day-to-day basis..
Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
Tracie Baxter
20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
Cindy Standiford
21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
Joseph Mulholland
19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
Trool u
Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
sharon Kramer
sharon Kramer
16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
See All Reviews