If you have been going to gym for some time, or if you have a knee problem you will know all about the importance of being able to SQUAT. The squat, along with the deadlift, is one of the most common leg exercises used in the the gym and regarded as arguably the best leg strengthening exercise. It is also very popular in the rehabilitation field, for the amazing benefits it can provide to not only your legs, but your entire body with regards to posture, core stability, and better movement control. When you develop a great movement pattern with the squat you improve any movement sharing the same timing, such as jumping which is why it is a favorite of sports coaches around the world. But it also improves the strength of muscles around the knee and the timing of standing up out of a chair, or climbing up stairs and many everyday tasks which are usually very difficult for people with knee pain, explaining why the health and rehabilitation field love it so much. There are so many ways you can do this great exercise, but which one is the best? Well, there is no definitive version that is good for all of us, (besides maybe the single leg squat), there is only the best one for you and knowing which one this is, can be just as important as learning the execution and technique. This article we look at 7 of our best squats to use to help build strong legs that will be bulletproof to injury.
6 Reasons Why You Should NEVER Skip Legs Day
Developing incredible leg strength and power is very important for those who play sports for the muscles in your legs are the engine room that provide the ability to run, spring and jump. Spending time in the gym to build leg strength is one of the most important goals during the off-season training for many sportsmen and sportswomen. You only have to look at the thigh development of sprinters, rugby and football players to see how important leg strength and power is. However, it is an area of the body that is often neglected by many of the general population who just wants to get fit and lose a bit of weight. This is a real concern, for apart from the obvious benefits for sporting performance, strong legs can prevent many of the injuries we see today with the knee and the back. Strong quadriceps enhance knee health, and strong glutes and hamstring muscles can be real back savers when lifting heavy objects from the floor. And in terms of losing weight and obtaining that toned and athletic appearance, the strength of your legs can play a massive role in this department too. The message is clear, leg strength is critical to your overall health and daily function so it is never a good idea to skip legs day.
How The Decline Board Squat Strengthens The Quadriceps After A Knee Injury
When planning to start the long process and break up the progressive stages of a knee rehabilitation program, an understanding of what can influence movements from a mobility and stability perspective is critical. Many of the best exercises to develop strength into weak areas are not necessarily the best option in the early stages as the body compensates and adapts to the pain and injury. Using various tools and drills to “retrain” the brain and nervous system is very important in being able to restore efficient functional movements of the body. The quadriceps can be a real problem in the beginning as they may have contributed greatly to creating the injury in the first place, and are often left with excessive tightness and weakness. This makes it very difficult to strengthen without creating more pain, and also more dysfunction. In this article, I am going to explain the role of using the Decline Board Squat to overcome this problem. I will show you how to gradually progress to heel plate squats, to eventually floor based squats and pain free movement. The purpose of the decline squat is to improve the overall strength of quadriceps while maintaining muscle balance and optimal movement pattern of squatting.