Should We All Be Squatting More?

In the world of fitness, squatting often takes center stage as a fundamental movement. But how often do we consider the squatting habits of different cultures or even recall our own childhood ability to drop into a deep squat effortlessly? Recently, I had an eye-opening experience while on vacation with a friend. As we explored a new city, I noticed her comfortably dropping into a deep squat instead of searching for a bench to sit down. When I asked her about it, she jokingly said, “I’m trying out the Slav squat.” This humorous observation sparked my curiosity about squatting's role in our lives, especially in Western culture, where it seems to have fallen out of favor.

The Cultural Context of Squatting

The term “Slav squat” has become a popular meme that depicts a cultural phenomenon, showcasing Slavic men in tracksuits comfortably squatting with their heels down. This position is not unique to Slavic cultures; it resonates with the “Asian squat,” prevalent in various Asian societies as well. In fact, squatting is part of daily life in many parts of the world, serving both practical and social purposes. However, in the United States, squatting is less common. In an informal poll I conducted among friends, I discovered that only half could assume a deep squat without assistance.

Physical therapist Bahram Jam notes, “We squat as children and in our teens, but as we in the Western world get older, we completely stop deep squatting in our daily lives unless we intentionally do it as a form of exercise or in yoga.” This shift raises an intriguing question: should we be incorporating squats back into our lives?

The Benefits of Squatting

So, what exactly does squatting do for our bodies? According to Bryan Ausinheiler, a physical therapist and personal trainer, squatting takes our joints to their full range of motion—specifically the ankle, knee, and hip joints. When you squat deeply, maintaining balance is essential, as it engages multiple muscle groups and stretches various parts of the body, including the back, hips, knees, and ankles.

Think of it this way: your body is like a Slinky. When you squat, you're aligning your weight and folding your body into a compact position, which can help maintain balance. This balance challenge also loads the joints and cartilage, which is crucial for joint health. Jam emphasizes that the ability to squat and sit on the floor independently is a true sign of aging—if you can’t do it, it may indicate a decline in mobility.

Squatting: A Double-Edged Sword

While squatting offers many benefits, it’s essential to approach it with caution. Holding any position for a prolonged period can lead to discomfort. Jam explains that staying in a deep squat for an extended time isn’t practical for most people, especially since many of us are often seated for work or other activities. Stretching is certainly better than sitting, but you should find a balance that works for you.

However, the potential downsides of prolonged squatting shouldn’t deter you from practicing it. For example, hockey goalies often squat for extended periods, which can lead to hip issues due to the positioning of their knees. Ausinheiler notes that deep squatting can create impingement in the hip joint, leading to discomfort. Each individual’s body responds differently, so it’s crucial to listen to yours.

Should We Squat More?

As we consider whether we should be squatting more, Ausinheiler emphasizes that while we don’t necessarily need to spend more time in a deep squat than sitting or standing, it’s beneficial to be capable of performing the movement. Squatting offers a full range of motion that enhances our ability to engage in daily activities, whether picking something up from the ground or reaching into an overhead compartment.

“Just like anything, there’s balance,” says Justin C. Lin, a physical therapist. He suggests that spending 15 to 20 minutes a day in a stationary squat position can improve balance, joint mobility, and muscle strength. Whether you choose to squat while enjoying a beverage with friends or just to check in with your body, it can be a beneficial practice.

Jam encourages everyone to squat at least once a day, even if just for a few seconds. "The rule is use it or lose it," he says, highlighting the importance of maintaining mobility throughout our lives.

Reclaiming Your Squat

If you feel that you’ve lost your ability to deep squat, don’t worry; it’s possible to regain some of that capability. There are mobility exercises designed to increase joint range and improve your ability to squat comfortably. Ausinheiler believes that with the right guidance, it’s possible to regain lost ankle range of motion. If you experience pain or limitations, consulting a physical therapist can help you address these issues and regain your squatting confidence.

“Fitness is not about being better than someone else; it’s about being better than you used to be.”

While deep squatting can be a valuable addition to your fitness routine, it’s important to remember that it’s not essential for everyone. As Matthew Stults-Kolehmainen, an adjunct associate professor in exercise physiology, wisely points out, some individuals may need to avoid squatting altogether. Instead of forcing yourself into a deep squat, consider alternatives that still promote movement and fitness, such as standing up frequently to break up prolonged sitting periods.

Conclusion

Ultimately, squatting is a natural and beneficial movement that many of us can incorporate into our lives. Whether you do it for fun, functionality, or fitness, remember that balance is key. Find what works for your body, and don’t be afraid to experiment with different ways to engage in this enriching movement. Together, let’s embrace the positive impact of squatting and its ability to enhance our health and mobility.