Knee and Ankle, Phase 4 · Exercise 1 of 4 KA-4 #1

Bodyweight Squat

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Full functional leg strength

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 12 reps

You needA chair or counter for safety (optional)

Demonstration video: How to Squat Correctly (3 Rules for Proper Squat Form & Technique) (Bob & Brad). Follow the steps on this page if the video differs.

Photos

Bodyweight Squat: Start: standing tall — Start: standing tall

Bodyweight Squat: Bottom of the squat: hips back, heels flat — Bottom of the squat: hips back, heels flat

Why it helps

A bodyweight squat mimics sitting, lifting, and getting up off the floor. It works on knee and leg strength through a deeper range than the mini-squat.

How to do it

Stand tall with feet hip-width to shoulder-width apart, toes slightly turned out.
Push your hips backward and bend your knees at the same time. Like sitting down into an invisible chair.
Lower as far as you can while keeping your heels flat, knees tracking over toes, and back straight. Stop at thigh-parallel or sooner if needed.
Press through both heels. Squeeze the buttocks and stand back up.
Do 12 reps. Move with control.

Too hard? Try this

Hold a chair in front of you for balance. Or only squat halfway down. Or do them to a chair like the mini-squat in Phase 2.

Too easy? Try this

Hold a light weight at your chest. Or pause 2 seconds at the bottom. Or take 3 seconds to lower.

Common mistakes

Your knees collapse inward.
Your heels lift off the floor.
Your back rounds.
You let your weight go to your toes.

You should feel

Strong work in the front of the thighs and the buttocks.
Weight in the heels.
Knees stacked over toes.

You should not feel

Sharp knee pain.
Sharp low back pain.
Pinching in the front of the hips.

Stop right away if

Sharp knee pain that does NOT stop.
Knee giving way or locking.
Sudden swelling after.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program