How to do a squat - and why this simple exercise is great for runners
It's one of the simplest exercises, and yet it comes with a whole host of benefits. Squats are great for building strength in the key running muscles, flexibility in the joints and can even build core strength. Plus, once you've mastered the simple squat, you can progress it by adding weight, resistance bands - or move on to single leg squats, jump squats or other more complex variations.
Why are squats so good for runners?
'Besides just strengthening the major muscle groups used while running and giving you more resilient joints, squatting boasts a bunch of other benefits as well,' explains Graeme Woodward, a UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run coach for West Yorkshire.
'A proper squat with correct form requires a certain amount of flexibility. That flexibility will provide a more efficient and economical stride. And while squats work the major glute and leg muscles, they are also an incredible core exercise.' He recommends that if you find squats become easy, then to add weight. You can use a kettlebell held in the centre of your body or any weights you have to hand.
'A weighted, heavy squat requires more abdominal bracing than a plank,' explains Woodward. 'And that trunk stability is vital to performance, injury prevention and improving a runner’s economy. And because squats are a compound, full-body exercise, they prompt a big release of beneficial hormones such as testosterone and human growth hormone. These are critical for the recovery process."
How to squat correctly
Stand with your feet hip-width apart, toes slightly turned out. Keep your back straight and chest open, head up.
Make sure your heels stay on the ground throughout.
Send your hips back, as if you are about to sit down in a chair behind you. Bend your knees as low down as possible - aim to get your thighs parallel with the floor - but make sure you keep your chest up and don’t allow to to fall forward.
Press through your heels to return to standing. Repeat.
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