#3: The squat… Drop It Like It’s Hot
The squat is a cornerstone movement pattern in both strength training and physical therapy. Whether you’re getting up from a chair, picking up a child, or lowering yourself to tie your shoes, squatting is part of everyday life. Training this pattern builds lower body strength, improves mobility, and helps protect your joints and spine—making it essential for both performance and longevity.
The squat primarily targets the lower body, engaging several large muscle groups including:
Quadriceps (front of the thighs)
Gluteus maximus (your glutes)
Hamstrings (back of the thighs)
Adductors (inner thighs)
Core and spinal stabilizers to support posture and balance
From a functional standpoint, squats help reinforce proper mechanics for lifting, sitting, and moving efficiently. They also build joint resilience in the hips, knees, and ankles, which is critical for injury prevention and long-term joint health. In physical therapy, squats are often used to retrain proper movement patterns after surgery or injury and to restore confidence in activities of daily living.
Here are five squat variations that can be used across a variety of fitness and rehab levels:
Bodyweight Box Squats – Sit back onto a box or chair to learn safe hip and knee mechanics.
Goblet Squats – Hold a dumbbell or kettlebell at your chest to improve posture and core engagement.
Wall Squats or Wall Sits – Build endurance and stability while promoting upright posture.
Split Squats or Bulgarian Split Squats – Target one leg at a time for balance and glute strength.
Barbell Back or Front Squats – For more advanced lifters, these build full-body strength and power.
At Local Point Physical Therapy, we assess your squat mechanics and help tailor progressions that are safe, efficient, and goal-oriented. Whether you’re recovering from an injury or just trying to move and feel better, squatting well is one of the best ways to build a strong foundation.
Disclaimer:
This blog is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Reading this post does not establish a physical therapist-patient relationship with Local Point Physical Therapy or Dr. Christine Kornegay, DPT. Please consult your own healthcare provider or a licensed physical therapist for personalized evaluation and recommendations before beginning any new exercise or rehabilitation program.