{"id":7478,"date":"2026-09-08T12:59:02","date_gmt":"2026-09-08T12:59:02","guid":{"rendered":"https:\/\/integrativa.pt\/?p=7478"},"modified":"2026-09-08T12:59:02","modified_gmt":"2026-09-08T12:59:02","slug":"squats-benefits-correct-technique-and-common-mistakes","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/agachamento-beneficios-tecnica-correta-e-erros-comuns\/","title":{"rendered":"Squat: benefits, correct technique and common mistakes"},"content":{"rendered":"
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The squat is one of the most fundamental movement patterns in strength training and human movement. It is present in sports training, rehabilitation, physiotherapy and exercise programmes aimed at the general public. Despite its widespread use, it continues to be associated with various myths, fears and misinterpretations regarding how it should be performed.<\/p>\n

Understanding the role of the squat, its potential benefits and the principles guiding proper execution allows this exercise to be integrated more safely and tailored to each person's characteristics.<\/p>\n

What is the squat?<\/h4>\n

The squat is a functional movement pattern, that is, a movement with correspondence in various everyday activities. Sitting down and standing up from a chair, lowering the body to pick up an object from the floor or carrying out certain tasks that require flexion of the lower limbs are examples of movements that share biomechanical components with the squat.<\/p>\n

From a physical and functional standpoint, the squat requires the interaction of muscular strength, joint mobility, stability and neuromuscular control. During the movement, there is a coordinated action of the hip, knee and ankle joints, together with the musculature responsible for controlling the trunk and the lumbopelvic region.<\/p>\n

Because it simultaneously involves multiple muscle groups and joints, the squat is a relevant exercise for the development of strength and functional capacity.<\/p>\n

Main benefits of the squat<\/h4>\n

Strength training<\/h5>\n

The squat recruits several muscle groups of the lower limbs and trunk, with particular involvement of the glutes and quadriceps, accompanied by the action of the hamstrings and the trunk-stabilising muscles.<\/p>\n

When performed with appropriate load and progression, it can contribute to the development of strength, muscular endurance, and the ability to produce force in functional movements.<\/p>\n

Joint mobility improvement<\/h5>\n

Performing the squat through a range of motion appropriate to individual characteristics can help to maintain or develop the functional mobility of the hips, knees and ankles.<\/p>\n

The range achieved depends on various factors, including individual anatomy, joint mobility, motor control, training experience and the squat variant used.<\/p>\n

Improvement of physical performance<\/h5>\n

Strength development through squatting can transfer to different physical capacities, particularly when integrated into a properly structured training programme.<\/p>\n

This adaptation may be relevant in actions such as jumping, running, accelerating, decelerating and changing direction, although the results depend on the specificity of the training, individual level and the demands of the sport practised.<\/p>\n

Stability, balance and motor control<\/h5>\n

The controlled execution of the squat requires coordination between the trunk and lower limbs, contributing to the development of stability and movement control.<\/p>\n

In older people, lower limb strength exercises can be part of programmes aimed at maintaining functional capacity and reducing the risk of falls, especially when combined with specific balance, mobility and coordination exercises.<\/p>\n

Increased energy expenditure<\/h5>\n

Because it involves a significant amount of muscle mass, the squat can represent a relevant stimulus from an energetic standpoint, particularly when performed in sets with appropriate volume and intensity.<\/p>\n

However, the reduction of fat mass does not depend on an isolated exercise. Body composition results from the interaction between diet, overall physical activity level, training, sleep, metabolic factors and energy balance over time.<\/p>\n

Bone health and tissue adaptation<\/h5>\n

Progressive overload resistance training constitutes a relevant mechanical stimulus for bone tissue. When integrated regularly into an appropriate programme, it can contribute to the maintenance or improvement of bone mineral density, depending on factors such as age, health status, exercise intensity and training history.<\/p>\n

Tendons and other tissues involved in movement also exhibit the capacity to adapt to progressive mechanical load. This adaptation must be built up over time, respecting individual capacity and avoiding abrupt increases in demand.<\/p>\n

Day-to-day functionality<\/h5>\n

Training the squat pattern can help improve the ability to carry out everyday tasks that require lower limb strength and control, such as sitting down, standing up, or performing downward and upward body movements.<\/p>\n

The maintenance of these capabilities assumes particular importance throughout ageing, since lower limb strength is directly related to autonomy and functional independence.<\/p>\n

Squat technique: fundamental principles<\/h4>\n

There is no single squat technique suitable for everyone. Execution must be adapted to individual anatomy, available mobility, exercise goals, training experience and the possible presence of pain or functional limitations.<\/p>\n

Nevertheless, there are general principles that can guide a controlled and efficient execution.<\/p>\n

Starting position<\/span><\/p>\n