Club Benefits
Squats are a functional, lower-body compound exercise that builds strength in your glutes, core, hips and legs. It's a fundamental strength exercise that can be performed in so many ways, I have honestly lost count over the years.
I personally feel victimized by squats because I struggle with ankle mobility and a slight imbalance in my hips; for that reason, I've had to work on squat depth and mobility over time to avoid the dreaded butt wink (a tucking of the lumbar spine that can cause issues down the line).
What do squats do for your body?
Squats are as functional as they come: we do them all the time when we stand up, sit down, or reach for something, so practicing them can only be a good thing (injury-allowing) for boosting longevity as you age.
Maintaining muscle mass and strength in your bones, ligaments, joints and muscles as you age is also important, which is exactly what a squat does. As we reach our 30s and 40s, lean muscle and strength begin to decline, so resistance training becomes even more crucial.
Having strong legs and glutes will also help you move faster, better and with more power, whatever activities you enjoy. They can even counteract the negative impacts of sitting for prolonged periods, which can lead to weak and tight hamstrings, glutes, hips and lower back muscles.
Check out these three supported squats to help ease you into a squat routine.
1. Supported squat
- Stand in front of a chair, bench, or similar with your feet hip-width apart
- Brace your core
- Bend your knees, sit your hips back and lower into a squat as you extend your arms in front of your body
- Keep your chest up and back straight
- Pause at the bottom, either sitting on the chair or using a "touch and go" approach with your butt
- Drive upward through your feet and legs to stand, extending your hips and knees and squeezing your glutes
- Perform 8-12 reps and 3-4 sets. Once you feel comfortable, consider holding a weight to your chest.
2. Supported squat to calf raise
- Follow the steps above
- This time, as you stand, lift your heels away from the ground and drive upward into a calf raise, squeezing your calves as you balance on the balls of your feet
- Pause at the top, then slowly lower your heels with control
- Perform 8-12 reps and 3-4 sets. Once you feel comfortable, consider holding a weight to your chest.
3. Overhead supported squat
- Extend your arms overhead with your hands stacked directly over your shoulders. You can opt for a slider wider arm position (like a Y-shape) if you have limited mobility
- Follow the steps for exercise 1, this time keeping your arms extended into the air at all times
- Keep your chest lifted and back straight
- Perform 8-12 reps and 3-4 sets. Once you feel comfortable, consider holding a weight with both hands.
Avoid letting your arms or chest travel forward as you perform this type of squat, as the upright position is crucial to developing proper mobility.
What are the benefits of supported squats?
These three variations offer similar benefits: they give you extra support if you're nervous about sitting back into a squat. I notice many beginners try to move vertically during squats rather than sit their hips back as if sitting on a chair, so having an actual chair or bench teaches and reinforces proper movement patterns before adding any weight.
Chair squats still allow you to work the same muscles as regular squats, just with more support. Your calves are more neglected during a regular squat than, say, your quads, and strengthening these muscles contributes toward lower-leg movement by stabilizing your ankles and maintaining posture.
They also help you absorb impact from running, walking, or jumping, and even act as a second heart to aid circulation, so adding calf raises into the mix will help you isolate these muscles and test your balance and stability.
Finally, the overhead squat is brilliant for thoracic mobility, teaching and reinforcing an upright position as you move through all phases of the squat. The overhead position is great for engaging the upper body and figuring out where, if any, the limitations lie in your overall mobility. Notice if your shoulders, back, or lower body feel tight as you try this exercise.
Chair squats still allow you to work the same muscles as regular squats, just with more support...
I notice clients often lead forward during this variation because of limited mobility in the spine, shoulders, hips, knees, or ankles (diagnosing which it is for you could be helpful in the long run), so having the chair there will encourage you to lift your chest and sit your hips back and down. Sometimes, we just need a physical presence to remind us of what our body should do and how it must move.
Moving away from squats for a moment, your core strength matters, as it plays a big role in maintaining good squat form and helping power the movement, especially as you stand. These movements will engage your core, but if you're unsure if you're engaging them properly to protect your back, I recommend a 5-minute bracing routine to help things along.
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