How to do squats safely

In order to improve their physical fitness, many people usually take out some time to actively exercise, and there are many ways to exercise. For example, squats are one of the ways many people exercise, but some people are also worried about the squat movement. So, how can we do squats more safely? For more information about the squat movement, the following article will give you a detailed explanation.

A common misconception is that the full squat is bad for the knees because it requires flexing the knees beyond the toes. But there is actually no evidence that this exercise will harm the knees. In contrast, one study showed that shear forces on the knees are greatest when the knees are flexed at the beginning of the squat. Additionally, in an analysis of cadavers, it was found that as the knee flexion angle increases and becomes parallel to 120 degrees, the stress on the knee is reduced (the bottom part of the squat scares many people off).

In fact, although the knee needs to bear shear force, it does not mean that the knee cannot cope with that shear force. One of the best ways to increase the load-bearing capacity of your knee is to train the muscles of the knee joint. This can be done by loading the correct weight for the squat. The researchers conducted a biomechanical analysis to determine the maximum angles of the hip, knee, and ankle joints during restricted and unrestricted squats. In a restricted squat, the knees must not extend beyond the toes, whereas in an unrestricted squat, the trainee must squat as low as possible with the knees allowed to extend beyond the toes.

An unrestricted deep squat produces greater force on the knees than a restricted deep squat, where you are slightly above the ground. However, the load this action generates on the knee joint is actually only equal to the load generated when you go down the stairs! In fact, the knees moving beyond the toes is a normal walking motion for humans when going up and down stairs. Additionally, performing restricted squats creates the greatest load on the hip joint, which in turn places a greater load on the lower spine. This problem is particularly acute when performing restricted squats, as the restriction of forward movement of the knee joint may shift the loadbearer's center of gravity.

How to do squats safely? Many people think that squats can damage the knees, but in fact, they will not cause such a serious impact, so everyone is worrying too much. Even if you do squats with weights, you don't have to worry about damage to your knees, but you just need to avoid overdoing it. When doing squats normally, as long as you pay attention to the intensity of the exercise, it generally will not cause adverse effects on the body.