Functional Squats for Leg Strength
The decline in muscle strength associated with aging carries with it significant consequences related to functional capacity. Strength conditioning is defined as training in which the resistance against which a muscle generates force is progressively increased over time. Strength conditioning results in an increase in muscle size. If you don’t use your muscular strength – you will inevitable lose your muscular strength!
Closed kinetic chain exercises (weight bearing) are functional exercises that are used to train for strength and endurance and are needed when training for activities of daily living and function on land. These involve weight bearing exercises where the base (the foot) is planted squarely on the ground, such as when performing a squat. Wearing footwear is key to loading or strengthening the lower body muscles especially the gluteus maximus and quadriceps muscles.
In order to maintain lower body strength and function –the lower body needs to be strengthened to support the body when walking, or to lift the body up and down stairs, or to get in and out of a chair or simply get off the toilet on your own.
Often on land, for those who are de-conditioned, squats may be difficult to perform – especially for those with knee issues.
In the water, water depth may change body weight and vertical load as well as the hydrostatic pressure of the water offers the joint traction and therefore more protection.
Water equipment such as a buoyancy belt or a pool noodle may be utilized to lessen the vertical load or joint stress and there are many ways to learn a squat safely. Using a noodle, you may pull against your partner and learn to sit down and back more easily. If you should let go – you will only fall into the water and the buoyancy will protect against breaks. (And yes, you may get your hair wet –but that is minor as compared to an injury.)
Sit to stand exercises commonly referred to as squats involve the joint actions of both the hips and knee and the action is flexion and extension (bending and straightening the hips and knees). In WaterART terminology this is modified rebound working position and is a key technique for senior function and weight bearing or lower body loading of the muscles.
Most people go too deep and “miss” out on the lower body loading or benefits. Waist depth shallower water will load the quadriceps and Gluteals more 50% of the body weight which will benefit the person much more than chest depth or 25% of the body weight . With that said, try start slightly deeper and do less repetitions if a person has some pain in the knees. Also, be sure that their technique is correct. Be sure that the person goes down and up and submerges the shoulders with the down position. Always sit back but maintain weight on the heels and keep the hips/knees/toes aligned in a parallel or well tracked position (facing same direction). Use the arms to pull the water up (so that buoyant buttocks of the person squatting goes down into the water.)
How To Perform a Great Water Squat
- Start with the feet shoulder width apart. As you become more skilled and stronger you may vary the squat foot position.
- Keep the weigh on the heels. You don’t want the toes to go past the knees as you bend down
- As you sit down into the water, the hands must push up to assist the sitting down. Because the buttocks may be buoyant (adipose fat) the arms may have to be utilized to assist more. A biceps curl is one of the easiest ways to combine the arms and the legs. Start with the hands reaching behind the body and then scoop down and through to assist the downward motion of the lower body.
- Try to think of a string pulling you tailbone back as if you are sitting in an imaginary chair. Remember you must stick the buttocks out to better engage the gluteus maximus muscles.
- Be sure to bend at the hips NOT the back. Folding of the hips is key to the joint action. Keep the abdominals in tight to help with maintaining proper posture.
- Try to dip the shoulders under the water. Movement – so that there is control coming back to the starting position.
- Control the ascent of the movement and add a squeeze or added contraction of the Gluteals as you stand tall. Be sure to come back to the tallest position possible and if you like you can even add a balance or body check.
Start with one or two sets of 10-15 squats or repetitions and then add more repetitions. Progress to using more sets using a variety of positions and progressions. Squats are awkward at first – because most people have been told not to stick out their bottom – but this is key to working an effective squat. aster the squat right away. Focus on your form, and then worry about adding reps.
If you are unsure start with a demi or half squat where you only go half way down. If you can do the above mentioned repetitions and sets – then progress to a regular wide squat as described before.
Also, assume all the one sided lower body exercises such as a skateboard – could be easily progressed to adding a squat with the supporting leg. Unilateral movement is even more effective in terms of functional because we walk with one leg then the other leg – we don’t hop like a kangaroo.
