Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Squat
The squat is a fundamental strength exercise that involves lowering through the knees and hips from a standing position and then rising back up. The movement mimics everyday activities such as sitting, standing up and lifting, and is therefore an important foundation within both strength training and rehabilitation.
During the squat, several muscle groups work together, including the quadriceps, glutes and hamstrings. At the same time, trunk stability plays an important role in keeping the spine stable during the movement.
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Purpose of the exercise
Focuses on strengthening the quadriceps, glutes and hamstrings. Improves strength, stability and coordination of the lower extremities. Supports functional movements such as walking, jumping and lifting.
Supplies
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Flat surface
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Any extra weight such as a barbell, dumbbells or kettlebell
Starting position
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Stand upright with feet shoulder-width apart
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Toes pointed slightly outwards
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Arms in front of the body or along the body
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Knees slightly bent
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Core tightened
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Back in neutral position
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Look ahead
Implementation
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Bend through the hips and knees at the same time
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Push the hips back slightly
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Sink down in a controlled manner
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Keep chest up and back neutral
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Go to a comfortable depth
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Push back up via the heels
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Come back to the starting position
Points of interest
✓ Keep the back neutral
✓ Knees follow direction of toes
✓ Push up through the heels
✓ Core continuously tightened
✓ Move controlled
✗ Drop knees inwards
✗ Round lower back
✗ Bending too far forward
✗ Sinking too fast without control
✗ Ignoring pain in knee, hip or lower back
When this exercise?
The squat is used to improve strength and stability of the lower extremities. The exercise forms a basic movement within both strength training and functional training, as many daily activities and sports movements contain similar movement patterns.
Within rehabilitation, the squat can be used to build controlled strength and stability of hips and knees. Depending on the level, the exercise can be adjusted in depth, support or load. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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