Paul Chek, HHP, NMT
While most articles written about the squat are aimed at the sweat-covered
"big boys" in the gym, or at athletes trying to improve
their performance, I'll show you that anyone, with at least
one good leg, can use the squat to achieve improved health and function.
I will teach you why we must learn to cherish and use the squat
exercise, and how to perform several variations for excellent results.
In the elite circles of strength sports, the squat exercise has
long been referred to as "The King of All Exercises."
Many respectable strength and conditioning experts feel if they
had to choose only one exercise to condition an athlete, the squat
would provide the greatest overall benefit.
This is because the squat is a free-body movement that requires
use of every muscle in the body. Given enough load and/or intensity
even small muscles in the face will contract.
Although the squat has been considered a keystone exercise for
as long as people have been writing about strengthening and conditioning,
it's beginning to show serious signs of becoming extinct. Having
traveled and lectured all over the world for many years, I've
been in a fair share of gyms and it is astonishing to me how few
people are squatting anymore. It has come to the point that even
finding a squat cage in a gym is difficult because they are being
replaced with the shiniest new machine!
is a Primal Pattern
As developmental beings, the majority of our activities were ground-based
activities that demanded physical readiness and the ability to get
down to the ground easily. As I discuss in my book, "Movement
That Matters," there are seven specific movements that
we would have to be able to perform in order to ensure our survival
during that era. I call these seven basic movements the Primal Patterns™
and they are:
- Gait (walking, jogging and running)
Until very recently, we lived in harmony with nature and involved
ourselves in hunting, gathering (see Figure 1), building shelter
(see Figure 2), tending to crops (in the recent 10,000 years) and
using fire to make tools and keep warm. The squat pattern was crucial
for survival and, I believe, just as important today as it was then.
Physiological Importance of the Squat
Digestion and Elimination
Most of you don't think of the squat exercise as being beneficial
to digestion and elimination. However, I would like to point out
a few unique anatomical features of the human being in this regard.
First of all, human beings are the only animals who must push feces
In our natural environment, where we were squatting repeatedly
throughout the day as dictated by a ground-based living environment,
this was not a problem because of our anatomical design. Whenever
we squatted to work, socialize or defecate, we would naturally squat
until our hands reached the ground, (since that's where everything
was) or until our torso was fully relaxed and supported by our thighs
(see Figure 3).
The full squat results in compression in the lower abdomen from
the thigh. The right thigh will compress the cecum (the origin of
the colon), mechanically pushing the feces uphill into the transverse
colon, while the left thigh compresses the descending colon, moving
feces into the sigmoid colon and ultimately the rectum (see Figure
With this understanding in mind, it is not surprising many early
naturopathic physicians attributed the massive increase in constipation
in the late 1800s and early 1900s to Thomas Crapper who has often
been mistakenly identified as the inventor of the modern seated
toilet. He was actually a plumber who popularized the toilet, but
didn't invent it. To combat the fact that the modern toilet
doesn't require a full squat, and therefore doesn't facilitate
evacuation of the colon, Colon Hygienists recommend the use of a
footstool ranging from 6-14 inches in height.
The addition of the full squat to your exercise program, along
with a footstool can dramatically improve digestion and elimination.
The reason I say "digestion" and elimination is that when
the body is chronically constipated, the entire system gets backed
up, literally from stomach to anus. When this happens, the stomach
is forced to hold onto its contents, often leading to reflux, heartburn
and poor digestion.
Digestion and elimination are further facilitated by the full squat
as a result of both pressure changes in the abdominal and thoracic
cavities and improved motility of organs. Whenever you repeatedly
perform the full squat, a pressure wave is created by the thighs,
compressing the abdominal viscera. Additional pressure waves are
created by the action of the abdominal muscles as they contract
to stabilize your body, and by the action of the diaphragm as you
These pressure waves, coupled with the mechanical action of the
thighs, literally mobilize the viscera. They also pump blood and
lymphatic fluids as well as mechanically aiding the intestinal system.
By using "Breathing Squats" (see Figure 5), you can also
facilitate the parasympathetic nervous system (PNS). The PNS is
also called the anabolic or digestive nervous system because it
regulates these activities. Implementing PNS stimulating activities
like breathing squats is probably more important today than ever,
due to the typical American diet and lifestyle.
It is not only stressful to the body, it also encourages activation
of the sympathetic (catabolic) nervous system, which is the functional
antagonist to the PNS. Too much SNS activity results in poor recovery
from exercise, poor digestion and poor elimination! Try some breathing
Many athletic types, Type-A personalities and those who cannot
relax or calm their mind will very likely find breathing squats
to be a valuable addition to their daily routine. To get the most
from your breathing squats, make sure you go as low into the squat
as you can without any discomfort, fully exhale on the way down
and pause briefly at the bottom.
To keep your mind from wandering, simply focus on counting your
breaths. Keep the effort low and the movement slow. The most common
mistake is to try and make it too athletic which defeats the purpose.
One way to make sure you do your breathing squats correctly and
get the most benefit is to do them right after eating or after drinking
two glasses of water. If you are doing them correctly, you will
not feel uncomfortable with a full stomach. In fact, as I show you
in my book, "How
to Eat, Move and Be Healthy!," squatting can actually improve
your digestion and overall physiology.
I recommend that you commit to performing at least 50 breathing
squats a day. If you are unable to do 50 in a row then do as many
as you can. Then, at intervals throughout the day, do a set of 10.
This is an effective way to energize the body and combat the effects
of sitting, which is an activity that the body is not designed for
and is stressful to the lower back. Many of you will find that as
you get better at breathing squats, your flexibility, digestion,
elimination, energy, appearance, concentration and mental clarity
The discs of our spine have no direct blood supply. They receive
their nourishment and fluids through a process called "imbibition."
This is a process whereby the jelly-like structure of the nucleus
and collagenous outer rings of the anulus absorb fluids from the
porous bone of the vertebra. The process of nourishing the spinal
discs is improved by movement, which results in pressure changes
in the disc tissues.
During our developmental years, we didn't have chairs. If
we wanted to stop and socialize, we simply went into a full squat
and rested our trunk on our thighs (see Figure 3). This process,
along with our sleeping postures, naturally facilitates rehydration
of the spinal discs (see Figure 6). Today, most people have such
a poor diet and exercise program that performing a loaded squat
places them at risk of ligament or disc injury, which has led to
most exercise and rehabilitation professionals teaching maintenance
of lumbar lordosis (curve) during a squat.
Unfortunately, while the lordotic squatting posture may be beneficial
among the injured and for those training at more than 60 percent
maximum intensity (~ 21 rep load), use of the lordotic posture when
it is unnecessary, such as during light squatting or during functional
activities, results in static loading.
This reduces pumping and accelerates the rate at which you dehydrate
your disks, shortening your spine (see Figure 7). When the spine
shortens due to disc dehydration and desiccation, the spinal ligaments
become progressively more lax (see Figure 7-A), encouraging spinal
instability. Surely, what we need is to use the natural full squat
at low intensities in the gym, or during activities of daily living
where the load is not threatening to the spine.
I recommend to my patients that they use a natural full squat if
the load is light enough to comfortably lift more than 20 times
or light enough they can easily breath naturally. However, they
must have no orthopedic restrictions, such as an existing disc bulge.
For Those Who Have Been Injured by a Squat
Many people have been told by doctors, physical therapists and
personal trainers squatting is dangerous, but there are some real
physiological consequences that must be faced when following such
First and foremost, when it comes to squatting, if you can't,
you must! Having spent 21 years of my life in the fields of orthopedic
rehabilitation and sports conditioning, I can assure you anyone
who was injured performing a squat movement and did not learn to
squat correctly and/or develop adequate strength in the pattern,
is a re-injury waiting to happen.
Just look at what it takes to get into your car. You must perform
the equivalent of a single-legged squat with a lateral shift and
a twist, particularly if you own a sports car. All the while, you
are being told to avoid an opportunity to reestablish optimal motor
skills and strength in what can be considered key movement pattern
in anyone's life even today.
Whenever you injure yourself, an electrical charge is created in
the injured tissues, often referred to as the healing current of
injury. This is one of the mechanisms by which the body knows where
to send the repair materials.
Initially, a random application of serofibrinous exudate forms
at the injury site. You may know this as the semi-clear fluid that
forms and turns into a scab. Within 24 hours, fibroblast cells start
laying down collagen, being guided by micro-currents called streaming
potentials. It is the movement of the injured tissues, via internal
and external forces, that initially stimulates the production of
micro-currents as streaming potentials. It is these streaming potentials
that tell the fibroblasts how to align the new collagen fibers.
Therefore, from a wound-healing perspective, it is important for
anyone that has been injured while performing any type of squat
to begin carefully loading the tissues in as close a pattern as
possible to that of the injury. Failure to return to squatting as
soon as possible only results in a weak wound repair and a greater
likelihood that you will injure yourself again, when you have to
squat and least expect it!
As you can see squatting is a very important Primal Movement Pattern™.
Initially, the squat movement need not be performed under a greater
load than that afforded by your body weight. Body weight squats
offer the following benefits:
- Improved respiration of all working tissues used in the squat.
The squat uses almost all the muscles in your body
- Improved pumping of body fluids, aiding in removal of waste
and delivery of nutrition to all tissues, including organs and
- Beneficial physiological stress to your hormonal system. Properly
performed breathing squats actually shift the body away from sympathetic
nervous system dominance and encourage parasympathetic activity.
This aids in tissue repair and cultivation of Chi, or life-force
- Improved movement of feces through the colon and more regular
- Breathing squats and functional squatting can be performed anywhere,
anytime. No equipment needed
- Body weight squatting prepares your body for more advanced training
When you are capable of performing at least 100 breathing squats
in a row, you will have mastered the squat with body weight and
conditioned your tissues to effectively handle greater intensities
as achieved with resistance training.
In Part II of this article, I will show you how to squat properly
and safely with free-weight resistance. I will also show you some
variations to the standard squat that will add some variety to your
exercise program. Adding muscle mass and increasing your metabolic
rate are among the many benefits available to you by applying this
information and the information in Part II of this article.
To learn more about Paul Chek's many books, videos, audios,
courses and articles, visit the C.H.E.K Institute web site or call
for a catalog. For those wanting information on how to begin training
safely and effectively will be well served to invest in the following
If you would like more information on how to squat or exercise
properly, please visit Paul Chek's Web site at www.chekinstitute.com
or call 800/552-8789 for a free catalog.
Parts of the image appear to move swingingly.
Should Athletes Train
Walk for Stronger Bones
- Webster, David. "Achieve Maximum Health" 1995 Hygeia
Publishing. Cardif, CA.
- Fahrni, Harry, W. "Backache Assessment and Treatment"
1976 Mosqueam Publishers Ltd. Vancouver, B.C., Canada (Figure
2. comes from pg. 10).