4 Ways to Squat Pain-Free

The squat is a very basic fundamental exercise that can produce amazing benefits when done correctly. The issue has become that many people have issues doing the movement correctly due to tight or weak muscle groups. This can lead to altered movement patterns which then load the wrong muscle groups and can increase discomfort while doing the exercise.

The most common pain issues we hear at Showtime Strength & Performance with new clients when they describe squatting prior is pain in their backs and knees doing squats in the past. When done correctly, we want to load the hamstrings and glutes, and take pressure off the knees. Many people will experience low back pain due to tightness in their hips or weakness in their ab muscles, which help to keep the upper body erect. Let’s look at some ways we have taught both athletes and our adult clients how to squat pain-free. There is no specific timeline on getting someone from pain squatting to no pain, but progressing them reasonably from where they are to doing the movement without pain will take less time than they think.

1- Use a box. Box squatting has been made famous by Louie Simmons and his powerlifting club, Westside Barbell in Columbus. For that reason, many think box squats only are for elite-level powerlifters, but the truth is it’s the perfect teaching tool for learning to squat with bodyweight. It gives the person sensory feedback of where they’re at because the box doesn't change position. Simply sit onto the box and stand straight up from there. A box is also adjustable, meaning if they can’t achieve proper depth, raise the level of the box to where they can keep the desired position and then over time lower it. A box will also allow someone to sit back further than without one, which will place a greater load on the hamstrings and glutes, which is great because getting those stronger will also help alleviate knee pain.

2- Ground-Based Stretching- Many people have tight hip flexors due to our jobs sitting in a chair most of the day. When hip flexors are tight, it can restrict the glutes from doing their job and also make the low back uncomfortable. Here are some great stretches to loosen up the hips and able to move in a fuller range of motion.

• Kneeling Hip Flexor Stretch- Take a kneeling position and put your hands overhead and reach for the ceiling. Hold this stretch for 60-120 seconds and then switch sides.
• Figure 4 Piriformis Stretch- Lie on your back, legs bent then put one foot on the opposite thigh. Grab the hamstrings of the leg still on the ground with your hands and pull as you lay flat on your back. Hold this stretch for 60-120 seconds.
• Sit and Reach Hamstring Stretch- Sitting up, just reach for your toes with your legs straight. If you can’t reach that’s not an issue, just hold the stretch where you can for your hamstrings. Hold this stretch for 60-120 seconds

3- Activation Movement- These are basic movements that can be done in your warm-up after stretching. This will target generally weak muscle groups on people and get them ready to assist in the movements during the workout, and in this case, the squat.

• Glute Ham Bridge- Lying on your back, bend your legs with your feet close to your butt. Try to grab the floor with toes and heels like a claw machine at the front of grocery stores. Then flex the stomach and butt, raise the hips up and drive the back towards your upper body into hip extension. Try to not use the lower back as much, as we’re focusing on using the glute muscles. Hold each rep 1-3 seconds and perform 10-20 repetitions. With your feet closer to your butt, it is targeting more the gluten muscles, while having your feet further away will target the hamstrings more.
• Side-Lying Hip Abduction- This is one of my favorites. Lay on your side everything stacked and in a straight line. Pull the top leg back so you’re in hip extension and then raise the leg and hold for 60-120 seconds. Do this without arching the lower back or rotating the hips. This will work the glutes and get them ready for activity.
• Elbow Plank- Just holding the body up while flexing everything is a great warm-up. Keep everything in a straight line. Time on these will depend on the level of strength and fitness level. Shorter times done correctly are better than longer times in poor positions.

4- Change the load. It doesn’t have to be a barbell squat. Bodyweight, band, dumbbell, kettlebell, etc are all acceptable ways to load the squat. Unless the sport is physically squatting a barbell, then the specificity of the movement matters a lot less. If working with someone to learn the movement, load them appropriately and don’t force anything uncomfortable. By changing the load from bodyweight to loaded, some clients will feel more comfortable and some will feel more comfortable with a front-load compared to a bar on their back.

These are some simple ways we have used to help people learn to squat pain-free. This ranges from kids eight years old to clients in their 70s. The squat is such an essential movement for health and being due to the fact that as people age, simply getting up can become one of the biggest challenges if strength isn’t maintained. Keep your health and learn to squat pain-free and continue to make it part of your daily routine.

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Nick Showman

Showtime Strength & Performance

www.showtimestrength.com