Strength in Rehabilitation: Page 2 - Squat
Squat
A fundamental lower-body movement pattern involving coordinated flexion and extension of the hips, knees, and ankles, where the body’s centre of mass is lowered and then returned to an upright position while maintaining balance, posture, and control.
Key movement principles involved:
Joint coordination: Hips, knees, and ankles work together (triple flexion → extension)
Stability: Core and spine remain stable (neutral alignment)
Balance: Centre of mass stays over the base of support (feet)
Force production: Muscles (glutes, quadriceps) generate force to stand back up
Control: Movement is smooth and controlled, especially on the way down (eccentric phase)
What the research says.....
Squats show statistically significant increases in performance compared to a leg press (Counter Movement Jump (CMJ), squat jump) (Wirth et al 2016).
However, leg press still has a significant strength and performance increase (strength, proprioception, CMJ, Squat jump, muscle size) (Wirth et al 2016, Rossi et al 2018)
In relatively untrained individuals, a 17 – 40% increase in maximum strength after 7 – 10 weeks in response to ½ back quats (Stone et al 2024)
Variations
Amount of load, stance position, weight position, speed, band or not, type of surface, machine or not, type of bar, bar height.
Below are some specific squat techniques starting with low difficulty/skill and progressively increasing. The aim is to work hard, whilst keeping your pain low. In one work out you might choose 2 – 3 of the below exercises, discuss this with your physiotherapist. When starting off on an exercise program you may want to start on the least challenging exercise and develop capacity in your musculoskeletal system. If you have not been used to lift weights in the past you will progress quickly due to neural adaptations, it will however take a minimum of 6 weeks for any true muscular structural change.
Introduction to squats
Box squats
Back box squat
Front box squat
Leg press
Goblet squat
Front squat
Back squat