The Squat Exercise
What, When, Why and How - Part 1

By Mike Casey

Those who have ever trained at Take Shape will know that we are big fans of performing the squat exercise wherever possible with our clients. Despite this, the squat is often feared and touted as dangerous. In fact, I have been into gyms before where squatting was simply not allowed unless performed with a machine for fear that someone would get hurt. However, when performed correctly it is an exercise that is safe and beneficial (it can even be enjoyable!). Of course, squatting is a functional exercise that requires the use of every muscle in the body but other than this, why is it so important? In this two-part series I will look at the importance of the squat, how to perform various different versions of the squat and why absolutely anyone, regardless of age or ability, can benefit from this exercise.

At this point, I must point out the importance of having a functional ‘core’ to ensure the squat is performed safely and with optimum technique. For more information, please see my previous article The No.1 Abdominal Exercise.

Physiological Benefits

The squat exercise is not commonly thought of as being good for digestion and elimination. However, when you study the human anatomy it is easy to see how beneficial the squat can be to these physiological processes. Humans are the only animals who must push faeces uphill. In our natural environment, in which we would have squatted everyday as dictated by a ground-based living environment, this was not a problem. The reason for this is that when you descend fully into a squat, the compression your thigh places on your lower abdomen will then compress the cecum (origin of the colon) which mechanically pushes faeces uphill when required. If the colon becomes backed up, this can lead to constipation because the system gets backed up and will this will then impair digestion.

When you consider this, it is not surprising that many early naturopathic physicians attributed the massive increase in constipation in the late 1800s-early 1900s to the invention of the toilet seat!

Spinal Health

The squat also has a vital role to play in the health of the human spine. The discs of our spine have no direct blood supply and therefore only receive fluid and nutrition during movement. This is because the movement of the spinal discs ‘pumps’ fluid from the vertebra into the discs. Therefore, it is not always beneficial to maintain a straight back when lifting light loads and neither is it beneficial to sleep on ones back or front. Both of these activities reduce the pumping of fluid to the spine and increase the rate at which the spine will dehydrate, leading to injury and pain!

When lifting a heavy load it is important to keep the back straight. However, if breathing is easy and providing a load can be squatted at least 21 times, it is recommended to round the back out whilst descending into a natural full squat (fig. 1). It is also helpful to sleep in the foetal position. Both of these activities improve hydration and nourishment to the spinal discs.

Fig. 1

Please ensure that there are no orthopaedic restrictions before performing this movement, such as an existing disc bulge.

We have looked at reasons why the squat is so important simply for health and wellbeing and not just for sport. In part 2, I will demonstrate how to safely perform a number of different variations of the squat.