I Can't do Squat

Squats are one of the most important exercises you can perform because they produce numerous benefits.  They not only improve your leg strength but they also build core and upper body strength.  Dropping into the hole (how many times can you read "squat"without becoming annoyed) releases testosterone and growth hormone, which contributes to overall muscle development enabling you to burn more fat while your legs, butt, back, abs, arms and shoulders become stronger.  Crouching is a functional movement that improves balance and, with weight, bone density, both of which diminish as we age. 

Our muscles stabilize each other through a push-me-pull-you process that maintains symmetry and support of the entire body as you perform an action.  Squats, dead lifts and presses require a tremendous amount of stabilization (especially when using dumbbells) that is why these lifts are effective whole body exercises.  To perform a squat properly you must stabilize your ankles, knees, lumbar region and upper back.  This chain of support relies on each of these links taking their share of the weight and if one of these is asymmetrical or not fully engaged while under a load gravity will find the weak link resulting in injury.

This has been quite a long preamble to a short premise and conclusion.  Many people have told me that they can't squat.  They can't crouch because it hurts their knees or their lower back.  Often times this is due to the fact that they were taught improper form or were self taught; after all how hard can it be? It's a squat.  If your knees aren't tracking over your toes and your weight is in the balls of your feet instead of the mid-foot/heel region, or your back is slumped (destabilized) you will develop knee and/or lower back problems. 

These principles bear repeating at any level.  If you are lifting heavy and the only way you can get the weight up is by rocking forward onto the front of your feet and pushing your ass up followed by your upper body you are going to get hurt.  And if your knee(s) has a tendency to oscillate as you exit from the hole over time you will most likely damage your knees.

You can squat, you should squat and you must do it properly.