Squats for Lower Body Strength

Squats are a great exercise to strengthen lower body muscles. Squats also are helpful for providing a weight-bearing stimulus to bones which can help maintain bone density. Squatting is often incorporated into rehabilitation programs for patients suffering from a variety of complaints including but not limited to: low back pain, sciatica, osteoporosis, knee pain and hip pain.


How to Perform:

  • Stand with your feet shoulder width apart
  • Slowly bend your knees and bring your hips backwards as if you are sitting back into a chair until you reach a 90 degree angle
  • Simultaneously reach your arms out in front to counterbalance your lower body weight going backwards
  • Return to the start position and repeated
  • Aim for 10-20 reps or muscle fatigue
  • Perform 2-3 sets per session
  • Discontinue if you develop new, lasting pain after performing
sit to stand

Sit to Stand Modification

  • If you have difficulty performing the regular squat, you can start with squatting onto a chair to get used to the motion
  • Perform the same way as the squat except that you will lower your hips onto a chair

Squats are a great exercise to perform strengthening for the lower body along with stimulation of bone density.

We always recommend making an appointment for any new onset spinal or extremity pain as well as for re-aggravations of previous symptoms to properly diagnose the underlying cause and to determine the most appropriate treatment.

To make an appointment, click on the following link: https://ledermanchiropractic.janeapp.com/

Yours in health,

Lederman Chiropractic & Sports Medicine

We guide our patients with effective strategies for pain relief so that they can get back to the activities they love.


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