Why is it important to be able to squat below parallel? There are a few reasons. The one that sticks out in my mind as the most important, is that the ability to squat low, displays control over the stabilizers of the pelvis which include: transverse abdominis, internal and external obliques, pelvic floor, diaphragm, glutes, hamstrings and adductors. Allow me to elaborate on the importance of these muscle groups.

Transverse abdominis, internal and external obliques

These are the muscles surrounding the side of your core and they are generally, woefully, underdeveloped and so the rectus abdominis and lower back tend to overcompensate for their weakness which results in an anterior pelvic tilt. This anterior tilt of the pelvis, gives the midsection a distended look, which is also an inefficient way to stabilize your spine. The loss of muscle tone on the side of the core presents as love handles even in people who are relatively lean.

So, not only does the loss of stability affect performance (the squat) but it also leads to a less than optimal looking midsection and posture.

Try this exercise to get them activated!

Lay supine with your head about an inch away from a wall. Place both hands on the wall, the angle of your elbows and shoulders should be about 90 degrees. Lift both legs so that hips and knees are also 90 degree angles. Press into the wall without sliding and gently tap one heel to the ground without losing the 90 degree angle at the knee. Alternate legs for the desired reps.

Pelvic floor and diaphragm

I can write a whole article on this one but I will differ to an explanation by Pavel:

“Think of the area from your sternum down to the bottom of your pelvis as a box. The rectus abdominis or the “six-pack” is the front of the box, various back muscles are the back, the obliques are the sides. The top of the box is the diaphragm, a muscle that works like the plunger of a syringe… The diaphragm also bears down to up your intra-abdominal pressure when you are lifting heavy weights. The bottom of the “box” is the pelvic diaphragm (pelvic floor), which prevents the works from falling out and buys you time when you are looking for a bathroom.”

In summary, the diaphragm creates pressure and the pelvic floor prevents the works from falling out. The pelvic floor is stretched out when you are in a squatted position which is why the squat is the natural relief position. Proper strengthening will prevent hemorrhoids and other problems like prolapse.

To strengthen the pelvic floor, simply squeeze the muscles of the genitals and anus while performing all strength training exercises.

Glutes, hamstrings and adductors

These muscles are the powerhouse of the body, they produce the most force and they look sexy when properly developed.

Of course, since the majority of people spend most of their time in a seated position, these muscles become weak and deconditioned. This is mostly due to the fact that these muscles extend the hip and the hips are stuck in flexion while in a seated position. Too much flexion, not enough extension will restrict the proper muscles from firing on a day to day basis.

Try this exercise to get them activated!

This exercise improves hip extension by strengthening your glutes and hamstrings. The stability ball provides a unique challenge and its purpose is to force your core to work harder which will improve quality of the movement.

Lay on your back with feet on the ball. Bridge your hips in the air and hold them there as you bring the ball towards your hips using your hamstrings and then slowly return to starting position. Do not allow your hips to raise or lower during the movement.

I have clients that can barely squat to parallel using their body weight. To help them get into this position more easily, I have them elevate their heels slightly. This allows them to shift weight onto their toes, which makes it easier to squat lower.  This is a great, short term way to train the squat pattern while she gains the mobility needed for a deep squat.

You can do it

We were all able to squat at one point so there are no excuses for neglecting this movement pattern. I’ve seen fully restored deep squats in people who have no ACL in either knee. If you struggle to achieve a squatted position, have patience, it could take awhile but by doing these exercises consistently you will most likely get there.