Squat Smart

By: Matthew Schwartz PT, DPT, OCS, Physical Therapist, East York Clinic

Are you having trouble getting in and out of a chair? Picking up objects off the ground? Getting on the floor to play with your kids or grandchildren? Let us help you perfect the squat!

To help improve your squat, a physical therapist may assess your:

• Spine, hip, knee, and ankle mobility
• Core, hip, ankle, and foot strength/stability
• Balance

Tips for Squatting Safely

To sit in a chair:

• Keep your big toe, little toe, and heel on each foot in contact with the floor.
• Lead with your hips back so you are moving towards the chair behind you.
• Stay controlled the whole way through the motion until you reach the chair.

Tips for picking up something off the ground:

• As with squatting to a chair, keep several points on each foot in contact with the floor.
• Lead with your hips back, continuing to squat deeper until you are able to reach the object on the ground.
• Keep the object close to your body as you lift it off the ground to avoid strain on your back.

Tips for getting onto the ground:

• Hold onto a chair or other stable object while lowering yourself onto one knee (a half kneeling position.
• Lower your second knee, so that both knees are on the ground (tall kneeling position).
• Bend from your hips, placing your hands on the ground.
• While your body is supported through your hands, rotate your knees/lower legs to place your buttocks on the ground in a sitting position.

Many factors can make squatting challenging or painful. Our licensed physical therapists will guide you through exercises designed to improve flexibility, strength, and stability, and to reduce the risk of stiffness or injury, so that you can squat safely!

LHMPTI