Just like the muscles in your legs, the passive structures within your knee (cartilage, ligaments, tendons, and meniscus) all have the capacity to adapt and become stronger. As you gradually expose them to increasing loads over time, they get stronger, making them less prone to injury. For this reason, the squat is one of the best exercises on the planet for improving knee joint health.
How to Squat Properly
During the month of October, we did “Squatober”. Videos of Matt or Michelle demonstrating correct squat techniques were posted on our Facebook page, which you can still view. The key to getting all the benefits of squatting comes from performing the movement with good technique.
So, here is a step by step approach to squatting with good technique:
- Set yourself up with your feet a bit wider than shoulder width, with your toes pointed out slightly. Your entire foot should be making contact with the ground, many of you will have heard me say big toe, little toe and heel should all be in contact with the ground.
- Keeping your chest up tall, sometimes we give you a bar, ball, stick or plate to assist you with this. Proceed to sit straight down so that your bum drops back and down (this should be done slowly, and under control).
- Hold a slight pause at the bottom without losing your chest position. Your torso should be upright, your spine straight, and your hips flexed to about 45 degrees (give or take).
- From here, push your feet into the ground until you are back at your starting position.