I went on a mission trip to Nepal for a month when I was an Adjunct Professor at Loma Linda University's School of Physical Therapy. They wanted us to establish a physical therapy clinic at a hospital in Benepi. In Nepal, everywhere you go you see people squatting: whether talking to each other, washing their clothes at the river's edge or relaxing at the market. Squatting is just part of their lifestyle.

I was amazed by this activity, considering that in our country, people can barely get into these positions, let alone hold the position for any period of time. We have so many hip and knee replacements, and I wondered about the likelihood of that in their population.

What I quickly realized is that you either use your joints range of motion and muscle strength or you lose them. In Nepal, there is little hip and knee osteoarthritis because they use these muscles and those joints everyday. In the United States, how many people can squat and chat to their friend for a half hour?

What exactly happens when you squat? When you squat, you use a wide array of muscles and all the joints of your lower extremities, spine and pelvic region. Your hips, knees, and ankle must be mobile enough to do the motion, and your muscles need to be flexible and strong to do the action. The squat is by far one of the best forms of exercise for your entire body. It trains it all, and that is why we call it one of the most powerful single exercises you can do. The squat trains the glutes, the quads, hamstrings and the G/S muscle groups and the abs, obliques, pelvic floor, etc. The stronger the pelvic girdle core, the better you can squat.

Squats are a great overall body training, and they are a quick easy way to train at home, gym and on the road. You don't need a lot of equipment or space. You can start with free weights, a light weighted bar or a kettle bell. You can do it with no weight and still get an increase in your muscle, overall strength and mobility.

Tips to remember when you are squatting:

1) Squat with your hips and knees in good alignment.

2) Keep your toes facing forward, along with your head.

3) Keep your trunk in an upward pattern, not too much forward flexion.

4) Tighten your abdominal muscles as you do the squat, as you would if you were doing a plank.

5) Start with mini squats, move to mid-level squats, and go to deep squats only once you have done the necessary first level progression in order to protect your back, knees, etc.

6) Add single leg standing patterns to improve balance.

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Sheree DiBiase, PT, is the owner of Lake City Physical Therapy, and she and her staff can be reached in their Coeur d'Alene office at (208) 667-1988, Hayden office at (208) 762-2100, and in the Spokane Valley at (509) 891-2623. Come in for an evaluation, and learn to squat for your overall body workout in 60 days.