If you’re looking to lift heavier and build stronger legs, your warm-up might be the key to unlocking extra power. Research suggests that adding explosive movements—like depth jumps—to your pre-squat routine can give you an instant strength boost. So before you hit the gym, keep reading to learn why squats are so important and how a dynamic warm-up can help you unlock more power.
Why Are Squats Important for Building Strength and Mobility?
Often called the “king of exercises,” squats are one of the most effective movements for building lower-body strength and overall athletic performance. They activate key muscle groups—including the quadriceps, hamstrings, glutes, and core—making them a powerhouse exercise for anyone looking to improve strength, stability, and mobility.
But squats do more than just build muscle. They play a vital role in maintaining joint health, preventing injuries, and enhancing functional movements like walking, running, climbing stairs, and lifting everyday objects. When performed correctly, squats also strengthen the core, as the abdominal and lower back muscles work together to stabilize the spine. This improved stability reduces the risk of injuries, particularly in the lower back—a common weak point for many individuals.
For those recovering from injuries or dealing with chronic pain, squats can be a safe and effective way to rebuild strength and mobility under professional guidance. Proper form is crucial to unlocking these benefits, which is where Sheddon Physiotherapy and Sports Clinic comes in. Our physiotherapists in Oakville and Burlington specialize in assessing movement patterns, correcting biomechanical inefficiencies, and helping you perfect your squat technique. Whether you’re a beginner or an experienced lifter looking to refine your form, we provide personalized guidance to ensure you squat safely and effectively.
Benefits of Squats
✅ Builds Lower-Body Strength – Strengthens the quads, hamstrings, glutes, and calves for better overall power and endurance.
✅ Enhances Core Stability – Engages the core muscles, improving balance and reducing the risk of lower back injuries.
✅ Boosts Athletic Performance – Increases speed, agility, and explosive power, benefiting sports and daily activities.
✅ Improves Mobility and Flexibility – Helps maintain joint health by enhancing hip, knee, and ankle mobility.
✅ Supports Functional Movement – Mimics everyday movements like sitting, standing, and lifting, making daily tasks easier.
✅ Reduces Injury Risk – Strengthens stabilizing muscles and improves movement patterns, lowering the likelihood of injuries.
✅ Increases Bone Density – Weight-bearing exercise like squats supports stronger bones, reducing the risk of osteoporosis.
✅ Enhances Fat Burning – Engages large muscle groups, increasing calorie burn and improving metabolism.
✅ Boosts Hormonal Health – Stimulates the release of growth hormone and testosterone, aiding in muscle growth and recovery.
✅ Can Be Done Anywhere – Requires minimal or no equipment, making it a versatile exercise for all fitness levels.
Common Squat Mistakes
While squats are powerful, performing them incorrectly can lead to strain or injury. Common mistakes include:
- Knees Caving In (Valgus Collapse) – This increases injury risk and reduces power. Focus on driving your knees outward and strengthening your glutes.
- Heels Lifting Off the Ground – Poor ankle mobility or improper weight distribution can cause this. Keep your weight centered on your midfoot and work on ankle flexibility.
- Leaning Too Far Forward – Often caused by weak core engagement or poor mobility. Maintain an upright chest and engage your core throughout the movement.
- Not Bracing the Core – Failing to engage your core reduces stability and increases injury risk. Take a deep breath and brace before each rep.
- Rushing the Descent – Dropping too fast can lead to loss of control and poor form. Lower yourself with control to maintain proper positioning.
- Uneven Weight Distribution – Shifting too much weight to one side can indicate muscle imbalances. Strengthen weaker muscles and focus on even weight distribution.
How Jumping Warm-Ups Improve Squat Performance
Now that we’ve covered why squats are essential for strength and mobility, let’s talk about how you can get even more out of them. Research shows that adding explosive movements to your warm-up can immediately enhance your squat performance, helping you lift more weight and build greater power.
One highly effective method is depth jumps—a type of plyometric exercise that boosts neuromuscular activation. By jumping from a bench or platform, landing on the ground, and immediately leaping vertically, you activate fast-twitch muscle fibers responsible for explosive strength. This process, known as post-activation potentiation, “wakes up” your nervous system and primes your muscles for maximum output.
A study by Comfort and Kasim (2007) found that athletes who performed depth jumps before squatting lifted nearly 18 pounds more than those who didn’t include this warm-up. And the best part? This improvement isn’t just for elite athletes—anyone can benefit from incorporating dynamic warm-ups like depth jumps into their routine.
However, warm-ups aren’t one-size-fits-all. To maximize your training, your warm-up should be customized to your goals, mobility, and fitness level. At Sheddon Physiotherapy and Sports Clinic, our team can help you move better, lift stronger, and reduce injury risk. Whether you’re chasing a new squat PR or simply improving your movement, we’ll guide you every step of the way.
How Sheddon Physio Supports Your Strength Training Goals
At Sheddon Physiotherapy, we believe that everyone deserves to move and feel their best, whether you’re training for a marathon, returning to fitness after an injury, or simply looking to stay active. For athletes or fitness enthusiasts in Oakville and Burlington, our physiotherapy team can help optimize your workouts by refining your technique, improving mobility, and addressing any underlying issues. By incorporating physiotherapy into your routine, you’ll see better results and enjoy the confidence that comes with knowing you’re training safely.
Ready to improve your strength training? Contact Sheddon Physiotherapy and Sports Clinic to book an appointment with one of our experienced physiotherapists.
Comfort, P., & Kasim, P. (2007). Optimizing squat technique. Strength and Conditioning Journal, 29(6), 10-13.
For more info, contact Sheddon Physiotherapy and Sports Clinic at 905-849-4576.
We are located only 6 min East of Oakville Place and 4 min East of Whole Foods Market on Cornwall Rd.
The Burlington physio clinic is located only 6 min north-west of Joseph Brant Hospital and 2 min south-west of Mapleview Shopping Centre, on Plains Rd East.
