Squatting is a foundation human movement we perform repeatedly in our lives whether its lifting objects or sitting down/getting up.
We all perform a squat as infants but over time neglect with sedentary lifestyles and jobs can make this movement pattern a difficult task
The good news is its never too late to relearn and use it as a exercise to strengthen our body as one unit taking back our health and longevity from father time or neglect.
And when programmed and performed correctly it will rehab and prehab common convective tissue issues that we all have to face as we age.
Knee, hip and lower back wear and tear from overuse is common in everyday activities as it is with sports.
Increasing our strength with loaded squats will develop our muscle fibers to support our skeletal frame while also increasing bone density and strengthening our joints connection tissue and of course with the metabolic demands to burn fat for improved body composition.
Coaching a squat will vary client to client but their is always a progression to reach the same goal safe and effectively.
Its important to develop a minimum ROM of hip crest inline with the top of the knee to insure loading is transferred to our bigger muscle groups (glutes + hamstrings) and away from shear forces of the knee joints.
Using a box squat loaded or BW is a good choice to find a target range for clients and build confidence is squatting to depth this will also build the eccentric portion while stabilizing the isometric and allowing transfer of the concentric phase to the hips/glutes even at a quarter or partial range until strength at depth is developed.