Squats are one of the best exercises to increase your fitness and strength- but only if they are done properly. To make sure your squats aren’t falling victim to poor technique and improper initiation of the squat.
People often initiate squats by bending the knees and dropping their weight straight down. The knees then come too far past the toes, causing a large degree of knee flexion. Similarly, people send their weight too far forward in a stepping up motion and initiate the ascent by forcing through the knee and overusing the quads. These mistakes in squats and step ups causes stress on the knee joint. At JFPT, we work on finding the posterior chain, which is comprised of the muscles in the backs of the legs. We help patients initiate squats and step ups by creasing at the hips and sending the pelvis back, keeping the knees at a 90 degree angle. This positioning keeps the weight off the knees and activates the posterior chain, allowing for the glutes to engage.