Cómo hacer sentadillas: una guía de Hinge Health

Key takeaways:

1. Squats support lower body and joint health, helping make daily movements like sitting, standing, and lifting easier (not harder) on your knees.

2. This functional movement strengthens your legs, glutes, and core, while improving balance, flexibility, and bone health for everyday activities.

3. There are a few simple ways to modify the squat to make it easier or more challenging (see videos below).

Hinge Health offers virtual physical therapy and more to help you incorporate exercises like squats into your routine. Learn more.

If you’ve been told to — or assumed you should — avoid squats because they’re too hard on your knees, it might be time to think again. Squats involve bending your knees and pushing your hips back, as if sitting into a chair, then standing back up. They are an effective exercise for building lower body strength, reducing pain, and improving overall functional fitness.

What many people don’t realize is that you actually squat all the time in everyday life. Whether you’re sitting down in a chair, getting in or out of the car, or picking something up from the ground, you’re squatting. These actions are a normal part of living. And far from being harmful to your knees, squats can strengthen them and make them more resilient to the physical demands of daily life. 

In this article, we’ll explore the benefits of adding squats to your movement routine, as well as how to properly perform a squat and squat modifications to ensure they meet your needs.

What muscles do squats work? 

While squats are great for your entire lower body, they primarily target the following muscles:

• Quadriceps. Located on the front of your thighs, the quads are the primary muscles used during squats, especially during the upward phase. They are responsible for extending your knees. 

• Hamstrings. Situated at the back of your thighs, hamstrings help stabilize your knees and assist with hip extension during squats.

• Glutes. The gluteal (butt) muscles are crucial for generating force during the upward phase of squats. They provide power and support for your hips and lower back. 

• Adductors. These inner thigh muscles help stabilize your hips during squats. 

• Calves. The gastrocnemius and soleus muscles in your calves help with balance and stability during squats.

• Core muscles. Your core muscles, including the abdominals, obliques, and lower back, stabilize your torso during squats. These muscles are vital for balance. 

How to do squats: exercises and modifications

To do a squat: 

• Stand with your feet a comfortable distance apart.

• Bend your knees and reach your hips back, as if you were sitting in a chair. Keep most of your weight in your heels as you go through the motion. 

• Hold this position while you focus on squeezing your thigh and hip muscles. 

• Push through your feet to straighten your knees and return to a standing position. 

To make squats easier:  

• Reduce your range of motion. Limit how much you bend your knees when performing the squat. 

• Add balance support. Hold onto a sturdy object, such as a wall, railing, or countertop, to help you maintain your balance and reduce the load on your legs. 

• Add a chair. Perform a sit to stand exercise by sitting down in a chair and standing up. This reduces the depth of the squat and provides extra support.

To make squats harder: 

• Increase your range of motion. Increase how much you bend your knees when performing squats. (You can also try deep squats.)

• Add a resistance band. Loop a resistance band around your knees when you do the exercise. This adds tension and targets your glutes more intensely. 

• Add weights. Hold dumbbells, a barbell, or kettlebells to add resistance, making your muscles work harder. If you don’t have weights, household items like a gallon of water work great. 

You can apply one of the above squat modifications to make them easier or harder, or multiple modifications at once. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How many squats should I do a day?

The number of squats you should do in a day depends on your fitness level, goals, and how your body feels. There’s no set rule or magic number — your body is strong and capable of adapting to a lot, even if you’re experiencing pain. For beginners, starting with a manageable number, like 10-15 squats, and gradually increasing over time can help you build strength safely. More experienced individuals might aim for three sets of 15-20 squats or more, depending on their workout routine.

That said, always listen to your body. If you feel discomfort or fatigue, it’s okay to adjust the number of squats you’re doing, try an easier squat modification, or take a short break to focus on other types of movement. Focus on consistency and gradual progress, rather than pushing yourself too hard too soon.

Benefits of squats

Squats have a lot of benefits, including: 

• Lower body strength. Squats primarily target your quadriceps, hamstrings, and glutes. Regularly performing squats helps build and tone these muscles, which helps with overall lower body strength and function.

• Core strength. While squats are known for working your legs, they also engage your core muscles, including the abdominal and lower back muscles. This makes everyday activities that involve balance easier, and also helps prevent and alleviate back pain. 

• Joint health. Squatting promotes healthy joint function by strengthening the muscles that support your knees, hips, and ankles. This can help reduce the risk of injuries and may alleviate pain caused by weak muscles around the joints.

• Balance and mobility. Squats improve balance and mobility by strengthening the muscles responsible for stabilizing your body during movement. This helps your coordination in everyday activities.

• Bone density. Squats, like other weight-bearing exercises, help your bones by making them grow. This can help you avoid osteoporosis and fractures as you get older.

• Metabolism and fat burn. Squats engage large muscle groups, leading to a higher calorie burn during and after the workout. This makes them effective for improving metabolic rate when combined with proper nutrition and lifestyle choices. 

• Functional strength. Squats mimic everyday movements, such as sitting down and standing up. This makes them useful for improving functional strength and mobility needed for daily tasks. 

• Flexibility. Squats encourage movement through a full range of motion at your hips, knees, and ankles, which can improve overall flexibility and reduce stiffness in these areas.

Not to mention, squats are a bodyweight exercise, which means they can be done anywhere without equipment. This makes them a convenient option for when you need a quick movement snack during your day. 

PT tips for squats

Squats are a versatile movement that can be adjusted to suit your unique needs and goals. Here are some helpful pointers from Hinge Health physical therapists to guide you as you get started. 

• Explore your range of motion. Rather than aiming for a “perfect depth,” experiment with how low you feel comfortable squatting. Your range of motion may vary depending on flexibility, strength, or even how your body feels that day — and that’s okay!

• Focus on building strength gradually. Instead of starting with heavy weights, begin with bodyweight squats and gradually increase the load as your strength improves. It’s less about hitting a specific weight target and more about building strength and confidence at your own pace.

• Listen to your body. Pay attention to how your body feels during and after squats. If you notice discomfort in certain areas, like your knees or back, try adjusting your stance or technique. Your body’s feedback is valuable for finding what works best for you.

• Use squats to improve everyday movement. Think about how squats relate to everyday activities, like sitting down or picking things up. The goal isn’t to make the exercise perfect, but to help you move better and more comfortably in daily life.

• Stay consistent and be patient. Like any exercise, progress takes time. Stay consistent with your squat routine and allow your body the time it needs to build strength and endurance. Trust the process, and celebrate small wins along the way.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Rowden, A. (2021, March 31). What are the benefits of performing squats? Medical News Today. https://www.medicalnewstoday.com/articles/benefits-of-squats

2. Crouch, M. (2022, December 27). The #1 Exercise to Do as You Get Older. AARP. https://www.aarp.org/health/healthy-living/info-2022/squats-best-exercise-for-strength.html