You Squat 50 Times Per Day—Shouldn’t You Be Good At It?

You Squat 50 Times Per Day—Shouldn’t You Be Good At It?

I recently had an eye-opening conversation with a patient that highlighted the importance of squatting.

A Reminder to Focus on Squats

If you didn't know, October is a big month in the fitness world. It’s often referred to as "Squatober," a time when many focus on building strength through squatting. During a recent appointment, a patient in his 50s casually mentioned he had seen posts on Instagram about Squatober and felt that "squatting wasn’t necessary at his age."

His comment took me by surprise. "Don’t you know that you squat every day?" I asked. "What do you think you do when you go to the bathroom, pick something up off the floor, or sit down in a chair?"

He had never thought about squatting in that way. We continued the conversation, and by the end, he realized the value of this foundational movement. He said, “Okay, I think I want to be good at squatting.”

Prioritizing Functional Movement – Even Without Pain

Up until that point, I had been treating him for a shoulder condition. Now, he was interested in a more comprehensive approach, so we developed a new treatment plan. Our goal? To have him squat his body weight by the end of our sessions.

It was inspiring to see someone invest time and resources into their health without the presence of an active pain complaint. He didn’t have back pain, hip pain, or any other obvious issue. What he did have was the desire to move better and perform life’s everyday squatting movements with more strength and ease.

This, to me, is the true definition of health—thinking beyond pain and focusing on functionality.

Why You’re Never Too Old to Squat

The idea that age should limit squatting ability caught my attention. How many people out there feel that certain movements are “beyond them” or unnecessary as they get older?

The truth is, there are three core movements we rely on throughout our lives: the squat, the hinge, and the overhead press. These foundational movements are performed daily, whether you realize it or not. Ignoring them because of age can lead to decreased mobility and strength over time.

You’re never too old to squat, because life will always require it. Getting good at squatting now can make a huge difference in your mobility and overall quality of life as you age.

3 Tips to Improve Your Squatting Ability—At Any Age

Here are my top three recommendations for enhancing your squatting form, no matter your age or fitness level:

1. Improve Hip Flexion

Good hip flexion is essential for proper squatting mechanics. It increases your range of motion, allowing you to squat deeper and more efficiently. This not only supports better posture and alignment but also reduces stress on your lower back and knees. Improving hip flexion can significantly lower your risk of injury and boost your overall quality of life.

Exercises to Improve Hip Flexion:

2. Enhance Hip Internal and External Rotation

Squatting involves what’s known as a “coupled motion,” requiring both hip flexion and rotation. Depending on the depth of your squat, you need both internal and external hip rotation. Identifying your limitations in either rotation can help you target and improve them.

Exercises for Hip Rotation:

3. Learn to Stay Stacked with Safe Squatting Alternatives

Maintaining a "stacked" posture means keeping your spine upright and aligned with your pelvis throughout the squat. A common issue I see is a forward lean during the squat, which places unnecessary stress on the lower back. Developing good squatting habits now will protect you as you continue to squat throughout your life.

Safe Squatting Alternatives to Get Started:

Consistency is crucial when it comes to mastering foundational movements like the squat. But let’s be honest—sticking to a routine isn’t always easy.

If you’re struggling to improve your squat or want guidance to ensure you're doing it right, we’re here to help. Proper squatting mechanics can drastically enhance your quality of life. If you know someone who could benefit from this, your referral could genuinely make a difference.

Ready to Improve Your Squat?

If you or someone you know wants to move better and stay active, don’t hesitate to reach out. Hit this link to get started, and let’s work on building a stronger, healthier you!