How to Squat, Even When You're "Older"

The squat is a functional movement that provides incredible benefits for all athletes - especially 'older' athletes. When squats are performed consistently and with correct form, they are one of the most powerful movements you can possibly do to transform your body and increase your health/activity for decades.

The squat is a foundational movement, setting you up to perform more technical exercises. The ability to enjoy a full range of motion in a squat will pay dividends for years to come!

In the video above, I'll teach you how to squat correctly, how to avoid injury, and how to increase your mobility to guarantee you squat with proper form.

You'll also gain an understanding of these positioning tips when performing a Squat:

1. Feet should be around shoulder-width apart.

2. Hips initiate the movement by descending back, then down.

3. Squat depth should have hips descend lower than knees.

4. It's essential to maintain a solid lumbar curve in your back.

5. Heels should be solid on the floor.

6. Knees track over the toes (drive your knees wide).

7. Finish the squat at full hip and knee extension,

Getting the squat right reduces your risk of injury and allows the movement to engage the appropriate muscle groups you're aiming to strengthen.

If it feels challenging to move correctly the first time you attempt a squat, you're not alone. Most people find it challenging to get the hang of it, particularly if they have not done much training in the past.

With a little practice, you will be surprised at how quickly you are able to master this move.

Is it SAFE to squat deep for 'older' athletes? YES! 

(In fact - it's less safe to not squat deep)

Despite what some may say, science tells us that the ligaments inside our knee are actually placed under very little stress in the bottom of a deep squat. The ACL (anterior cruciate ligament) is the most well-known ligament of the knee. ACL injuries are common in popular American sports such as football, basketball, soccer, lacrosse, etc. The stress to the ACL during a squat is actually highest during the first 4 inches of the squat descent (when the knee is bent around 15-30°). As depth increases the forces placed on the ACL significantly decrease. In fact, the highest forces ever measured on the ACL during a squat has only been found to be around 25% of its ultimate strength (the force needed to tear the ligament).

In fact, science has shown that the deeper you squat the safer it is on the ligaments of your knee. Harmful shear forces are dramatically decreased due to an increase in compression. Also, the muscles in our legs work together to stabilize the knee. As we squat the hamstrings work with the quadriceps to counteract and limit excessive movement deep inside the knee!

- Deep Squat Source - Squat University