The squat is known as the “king” of core exercises because of the high activation levels of the trunk musculature as demonstrated by our electromyographic studies. Squatting is a fundamental movement pattern we learn as babies for our foundation, necessary to stabilize our center of gravity when taking our first steps and all the subsequent movements in life.
Toddlers squat like perfect little power lifters. Yet, by the time they are in middle school sitting for hours a day, body mechanics start to deteriorate, and risk of musculoskeletal problems dramatically increases. The movement pattern of this “seat of power” is required for lifting, in most sports, and is a staple exercise for injury prevention and performance enhancement.
Ironically, I’ve treated countless patients over the years who present with a squatting mechanism of injury. Squatting related injuries occur in the gym while attempting to perform this exercise with heavy weight and poor biomechanics, or in real life situations such as picking up something from the floor, reaching a low shelf, or in high level athletic maneuvers. These injuries may occur in the spine or anywhere along the body’s chain of segments.
So why are so many people getting injured by an exercise that is a staple of injury prevention programs? The answer lies at the core. Without a strong core stabilizing the spine, the risk of injury increases. The core must be nurtured from a young age throughout adulthood, just as in our ancestors’ days of hunting and gathering.
Modern day cultures with lifestyles that include prolonged squatting as an active rest posture, instead of sitting in chairs, have fewer physical problems (back issues, heart problems, diabetes, and neurological problems). There is evidence that if you can squat down to the floor and get up, the longer you will live. Re-connect to fundamental childhood movement patterns, before the toll of a sedentary lifestyle wreaks havoc. Awaken your inner core to release the brakes from our everyday movements that diminish strength and lead to pain and injury.
Incorporate squatting into your daily routine, whether it is a shallow squat to minimize compressive forces on the knees, single leg squats on unstable surfaces to improve neuromuscular control, or full plyometric “jumpies” to the ground to power up. For further education regarding the safe guidelines for building your Core BASE with the squat and other core empowering strategies, please refer to my book “Master Your Core”. Rise up by getting down with Mother Earth’s powerful force of gravity!
