By Bernadette Kathryn, LMT, IHLC

The squat motion is a fundamental movement in human life that cannot be avoided if you are a free moving being. You squat many times a day even if you don’t train squats as an exercise:

  • You squat when you sit down in a chair
  • When you pick stuff up of the ground
  • When you get in and out of the car


If you don’t perform this motion properly, you will put repetitive stress on your knees and back. It’s a good bet that improper squatting technique and lack of back-side strength is a primary cause of back and knee pain. It is important to practice mindfulness when you exercise and it is particularly important when executing an exercise like a squat. Proper technique is paramount to your safety and success.


I am a big fan of old-fashioned traditional exercises like squats, push-ups, dips, etc. They are tried and true exercises that everyone should strive to perform. Squats provide a super payoff for the movement which will build strength quickly and you need to perfect this movement for the longevity of your back, knees and overall body.




  • Make sure you are wearing appropriate foot-wear so that you don’t slide and fall!
  • Use a mirror to find the right angle — notice a good place to begin is 90•
  • Do not squat any lower than is comfortable for your knees and back
  • If your joints begin to scream at you ~ evaluate your position and adjust accordingly
  • Begin with a few squats and build up slowly adding a few more each week

Once you are feeling stronger you can increase the intensity:

  • Add some weights to each hand ~ start small
  • Add in a wall-sit for a count of 5 when you reach the 90• mark
  • Increase the number of reps and sets as you build your strength



Your whole body will love you for this!