The Benefits of Squats

Think about your child’s typical day, chances are there are many activities that require them to bend and lift. That’s because bend and lift movements, like squats, are one of the five major functional movement patterns. Tying their shoes, picking their backpack up off the floor, or sitting down in a chair, are just a few examples of how this movement is required to get through the day. And if not performed properly, your child may be putting dangerous amounts of bad stress on their body.

Squats have the reputation of being a lower body exercise, but in reality, they trigger an anabolic response, fundamental in developing full body strength and stability (1). When teaching autism exercise therapy, low muscle tone is a common issue. Bend and lift movements require the use of multiple large muscle groups, increasing whole body strength. This is why squats are a great starting exercise for beginner athletes with autism.

Why are squats such a great starting point to improving fitness?

Performing squats requires little to no equipment
Because they require multiple major muscle groups they can be performed everyday
Squats conveniently can be performed at home, school or at a gym
Squats are fairly easy to monitor for proper form, ensuring safe exercise
Once mastered this exercise can easily be progressed, through repetitions or adding weight
If this movement is being performed inaccurately, the exercise can easily be regressed

A study from Oregon State University showed children with autism spend on average 70 more minutes sitting each day, when compared to their peers (5). All this sitting can lead to bad posture, low muscle tone, and decreased mobility. Squatting can help combat the negative impacts placed upon children from prolonged periods of sitting. This is just one of the reasons why squats should be a movement of focus in autism exercise therapy.

Some of the benefits of performing squats:

increase whole body strength (2)
efficient fat burning exercise
improve circulation
increase flexibility
increase stability
improve mobility
improve balance
improve posture
build core strength
low impact exercise
can help regulate digestion
improve bone and joint health
major functional movement
can improve running
can improve jumping

Start small

Because many children and adults on the spectrum have little prior experience with exercise, it is important to start small. This is a common approach when teaching autism exercise therapy. Have them begin by only performing a portion of the bend and lift movement pattern. This can be done in several ways:

Partner squatting: Stand directly in front of the athlete and support their forearms with an under-arm grip. Instruct them to bend knees and lower their body. Support their upper body and perform the movement in unison with them.
Squatting to a chair or exercise ball: Place a chair or exercise ball directly behind the athlete. Instruct them the bend knees and lower their bottom to the chair (or ball). Once their bottom make’s contact with the surface, have them return to standing position.

These strategies can be used individually or combined, to provide the most support for your beginner athlete.

What to look for when squatting?

It Is crucial to monitor and understand when an athlete is performing any movement properly. In the case of squats, deviating from the proper movement pattern can put bad stress on joints, ligaments and muscles, potentially leading to injury or muscle imbalance.

Frontal monitoring:

Start by observing the athlete from the front. Look at their feet prior to them beginning the movement. The feet should be hips width apart, a little wider than this is acceptable too (3). Once they begin to bend, look for symmetry on both sides of the midline. The body should be lowering evenly on both sides. Look at their knees, make sure there is no inversion (knees bending in), a little eversion is ok.

Side monitoring:

Take a look from the side. Observe the athlete’s feet, ankles, knees and torso. The feet should be firmly planted on the floor throughout the movement. The knees should not be locked or protrude past the feet throughout the downward phase of the movement. The upper body should ideally be parallel with the shins throughout the downward and upward phases of the movement. (4)

Any deviations may indicate a muscle imbalance. Some of these imbalances may be corrected through repetition of the movement, along with other strength and flexibility training. To avoid bad movements or potential injuries contact a fitness professional if your athlete demonstrates deviations. Safety should be a primary focus in any personal training, but in autism exercise therapy there must be additional attention provided to form and resistance.

Progression

Over time, once the athlete has built sufficient strength and demonstrated the ability to perform a squat safely, you can progress this exercise. Progression will challenge the athlete and lead to higher levels of fitness, which in turn leads to more beneficial results.

Progression through the full movement pattern: If using a chair or ball to teach a squat pattern, the next step is to increase the range of motion. This can be down by lowering the surface closer to the ground. This will require the athlete to bend lower, achieving the full motion of the exercise.

Progression through repetition: This progression can be used prior to, and after the athlete has mastered the full squat pattern. Increase the number of squats they are performing per set. This should be done gradually over time.

Progression through increased weight: This progression should be utilized once the athlete is performing a full squat pattern. Gradually add weight to the movement either via resistance bands, sand bells, or dumb bells. It is important to monitor the movement pattern for proper form once adding weight.

Regression

If your athlete is demonstrating bad form or appears confused of the expectation, you will need to regress the movement. Regression may be required often in autism exercise therapy, it is often not a linear progression. When regressing an exercise be aware that their inability to perform the exercise properly may not be because of their physical ability. Start by explaining the exercise using language that is easily understood. Model the exercise by performing it for them multiple times. This can help establish a clear expectation of the exercise.

Regression through range of movement: If using a chair or ball to teach a squat pattern, try reducing the range of motion by elevating the surface.

Regression through weight: If the athlete is performing squats with weights, remove the weight to make the exercise easier. In some cases, the movement may appear to be too difficult without weights. Support their upper body by performing partner squats.

Functional movements are the most relevant and important movements to address in exercise training. In autism exercise therapy you will be working with a large population of individuals who lack a lengthy history of exercise, functional movement training should be the primary focus. The bend and lift movement pattern is perhaps the most beneficial of all the functional movements, because it requires so many of the body’s major muscle groups. If you are looking for a starting point to improve your child’s fitness and well-being, the squat is a convenient and beneficial beginning movement.