Squats Exercise (For Lower Body Strength)

What Makes Squats a Fundamental Movement Pattern

Squats are a natural human movement pattern. Babies squat with perfect joint integration because their hips, knees, and ankles move freely through a full range of motion. As adults, we lose this ability when daily life pulls us into chairs, cars, and screens, which reduces mobility and weakens the muscles that support good posture.

A squat is a functional exercise that uses coordinated muscle activation across the entire lower body and core. It demands control, balance, and stability from several joints at once. This makes squats one of the most efficient strength training exercises for both fitness and rehabilitation in Sydney’s active population.

Muscles Worked During Squats

Squats work multiple muscles simultaneously, making them a compound movement with broad benefits. The lower-body muscles include the glutes (gluteus maximus, gluteus medius, gluteus minimus), quadriceps, hamstrings, adductors, hip flexors, and calves. These muscles generate strength for daily tasks like walking, lifting, climbing stairs, and bending.

Squats also activate the core muscles—rectus abdominis, obliques, transverse abdominis, and erector spinae. This activation improves trunk stability and movement control.

Back squats and overhead squats add demands on the upper body. A barbell requires shoulder stability, upper-back strength, and arm control. Holding weights overhead increases core and postural muscle activation to maintain alignment.

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If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.

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Benefits of Squats

Squat benefits extend beyond strength. They support injury prevention, functional movement, and long-term mobility when performed with correct form.

Key benefits include:

  • Stronger core muscles
  • Better balance and posture
  • Higher calorie burn and improved calorie-burning efficiency
  • Increased lower-body strength
  • Greater athletic performance
  • Improved mobility and stability
  • Reduced injury risk
  • Enhanced functional strength for daily activities

Squats help you perform daily tasks with ease. Strong glutes and quadriceps support safer lifting mechanics. Better hip and core stability reduces stress on the knees and lower back. Research also shows that squats improve bone and tendon strength, which helps protect joints during sport, running, or gym training. This makes them valuable for both young athletes and older adults rebuilding strength after injury or surgery.

How to Do a Basic Bodyweight Squat Safely

Start with your feet slightly wider than hip-width. Set your squat position by keeping your toes slightly turned out, your weight centred through the foot tripod, and your chest lifted. Your core stays firm to support your spine and keep your posture stable.

Sit with your hips back first, then bend through your knees. Lower until your depth feels safe without losing balance or alignment. Keep your heels fully in contact with the floor as you move.

Push through your heels to return to standing and squeeze the glutes at the top. Begin with 10–15 repetitions and aim for 2–3 sets. Breathe naturally—exhale on the way up. Good form matters more than depth. Poor biomechanics increase stress on the knees, hips, or lower back

women performing exercise - Squats
Need Personalised Physiotherapy Support?

If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.

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Squat Variations and Their Purpose

Squat variations allow you to build strength, improve mobility, and make progress at any fitness level.

Bodyweight squat: Ideal for beginners or rehab programs. Focuses on mobility, balance, and muscle activation.
 Back squat: Uses a barbell on a squat rack. Builds strength through the glutes, quads, and hips. Useful for athletic performance.
 Overhead squat: Involves a dumbbell or bar held overhead. Increases core activation and shoulder stability and challenges the range of motion.
 Jump squat: A plyometric variation that increases explosive strength and power. Suited for sports performance and conditioning.
 Resistance-band squat: Adds resistance while improving alignment. Great for hip activation and injury prevention.
 Dumbbell squat: Allows moderate resistance without a barbell. Useful for home training or rehab progressions.
 Wall squat: Builds quadriceps endurance and helps control posture in people returning from injury.

Box squat: Teaches proper depth, provides support, and builds hip strength. Useful in post-surgical rehab programs.

Every variation supports different mobility, stability, and strength goals. Physiotherapists match the variation to your abilities, pain levels, and training history.

Common Squat Mistakes and How Physiotherapists Fix Them

Many people struggle with squat technique due to mobility restrictions or weak stabilising muscles. Common mistakes include knee collapse inward, rounded spine, limited depth, lifting the heels, lack of hip control, and poor core engagement. 

Physiotherapists correct these patterns through movement screening, mobility drills, muscle-activation exercises, and form coaching. Improving ankle mobility helps with depth. Strengthening the glutes and adductors helps prevent knee collapse. Core-stability work supports posture throughout the movement. Targeted cues help retrain your brain to create efficient movement control.

When You Should See a Physiotherapist

Book an assessment if you feel pain during squats, experience knee or hip discomfort, or can’t maintain proper form.

Physiotherapy is important after knee, hip, or ankle surgery because squats must be reintroduced gradually to protect tendons, ligaments, and joint surfaces.

You may also need guidance if you plan to return to sport, if you have difficulty controlling depth, or if your previous injury changes how you move

How Invigor Health Helps You Improve Your Squat Technique

If you struggle with squat form, feel pain during the movement, or can’t maintain good control through your hips, knees, or core, physiotherapy can guide you through the right progressions. Invigor Health provides expert Physiotherapy services across two locations in Sydney, Bondi Junction & Maroubra. 

Your physiotherapist uses functional movement screening to identify weak links in your squat pattern—whether that’s ankle mobility, hip strength, core stability, or poor movement control.

Our expert Physiotherapy sessions help to protect your joints, improve mobility safely, and restore stability without placing unnecessary stress on recovering tissues

Need Personalised Physiotherapy Support?

If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.

BONDI JUNCTION
MAROUBRA

Exercise For You

Strengthening Exercises
  • Pelvic Tilts
  • Dead Bugs
  • Superman Exercise
  • Bracing Techniques
  • Cobra Stretch
  • Low-Impact Walking
  • Cycling
  • Swimming
  • Rowing Machine
  • Tai Chi for Balancing
  • Heel-to-Toe Walking
  • Motor Control Exercises
  • Coordination Drills
  • Shoulder External Rotation
  • Hip Replacement Exercises
  • Knee Replacement Rehabilitation
  • Ankle Mobilizations
  • Diaphragmatic Breathing
  • Pursed Lip Breathing
  • Box Breathing
  • Pilates Leg Circles
  • Pilates Roll-Ups
  • Plank Variations
  • Bridge with Marching

Frequently Asked Questions

No. Squats protect your knees when done with proper form and strength balance

Go as low as your mobility allows without losing control or posture

Two to three sessions per week suit most people.

When done correctly, squats strengthen your core and glutes, which can help reduce back pain. Avoid leaning forward excessively to prevent strain.