Don't SQUAT yet.

Gentlemen, if you are a man over 40 hitting the gym to build a strong foundation but rushing into bilateral squats without checking your single leg stability, you are setting yourself up for frustration, imbalance, or worse, injury.

As an online personal trainer for men over 40, I emphasise starting smart, and that means mastering one leg before loading two. In my transformation from 120kg to a stage ready 80kg at 10 percent body fat in my 40s, I learned the hard way, early squats with poor balance led to knee tweaks until I built unilateral strength first. One client, a 50 year old exec, dove into barbell squats day one, ignored his wobbly single-leg stand, and ended up with patellar pain sidelining him weeks. We backtracked to basics in my Silhouette PT Transformation Programme, and he finally squatted pain free with impressive PRs. The rule is simple: if you cannot balance on one leg, do not squat on two, a wisdom echoed by Dr Jordan Shallow, @themuscledoc, one of the minds behind PreScript. Let us unpack why, how split squats and B-stance build you up, the pelvis and core as your powerhouse, and three action points to get stable and strong without haste.

If You Can’t Balance on One Leg Don’t Squat on Two

Gentlemen, Dr Jordan Shallow, the muscle doc and co-founder of PreScript, nailed it when he said if you cannot stand on one leg, do not squat on two, a quote that cuts through the noise for men over 40. Balance is the bedrock of any loaded movement, and post 40, years of sedentary life, old injuries, or weak stabilisers often leave single-leg stability lacking. A study from the Journal of Orthopaedic & Sports Physical Therapy shows poor single-leg balance links to 30 percent higher knee injury risk in bilateral exercises like squats.

Why? Squats require even weight distribution, but if one side wobbles, the stronger compensates, leading to asymmetries, knee valgus, or spinal strain. Over 40, with declining proprioception, this risk spikes. Test it: stand on one leg 30 seconds, eyes closed, if you falter, your base is unstable for loaded squats.

My client barely lasted 10 seconds per leg yet squatted heavy, form collapsed, pain ensued. Shallow's wisdom reminds us to build unilaterally first, ensuring each leg pulls its weight. This prevents injury, promotes even development, and unlocks true power in bilateral moves.

Let us expand, single-leg balance engages core, glutes, ankles, the stability tripod. A British Journal of Sports Medicine review found improving it cuts lower body injuries 25 percent in older adults. Over 40, balance drops 5 percent per decade, address it or suffer. Ignoring Shallow's rule leads to compensatory patterns, like favouring one side, haunting long term with chronic issues.

Split Squats and B-Stance to Build You Up

Gentlemen, to progress from shaky single-leg to solid bilateral, split squats and B-stance variations are your stepping stones, fortifying each side while simulating squat patterns. Split squats, with one foot forward and back, emphasise the front leg for quad and glute power, enhancing balance and hip control. B-stance, a semi-split with back foot toe support, bridges to full bilateral, easing load while correcting weaknesses.

Science from the Strength and Conditioning Journal reveals unilateral work like this fixes imbalances 20 percent quicker than bilateral, lowering injury odds and lifting overall strength. For men over 40, they are kinder on joints, less spinal compression than barbell squats.

My client began with bodyweight split squats, advanced to weighted, then B-stance as transition, balance soared, bilateral squats became powerhouse. These build you up by isolating weak links, boosting proprioception.

Let us detail variations: Bulgarian split squats raise back foot for deeper range, Romanian B-stance targets hamstrings. A study found split squats hike glute activation 15 percent over standard. Over 40, they restore stability lost to desks, prepping for heavy bilaterals.

Incorporate 3x weekly, 3 sets per leg, increase weight gradually. Build with these, unlock squat prowess.

Pelvis & Core Powerhouse

Gentlemen, your pelvis and core form the powerhouse relaying force from ground to bar in squats, but instability here leaks power, caps PRs. The pelvis is the central hub, core (abs, obliques, lower back) locks it. Misalignment from poor posture or weak core causes anterior or posterior tilt, disrupting mechanics.

Science from the Journal of Biomechanics indicates a strong core cuts spinal stress 30 percent in squats, averting injury. For men over 40, core fades from sitting, pelvis shifts, triggering pain.

Fortify with planks, bird dogs for stability, dead bugs for anti-rotation. My client had feeble core, tilted pelvis, squats hurt back. We bolstered, powerhouse ignited, lifts refined.

Let us expand, neutral pelvis is essential, core braces akin to a belt. A study found core drills lift squat max 10 percent. Over 40, robust powerhouse offsets age instability, amplifies balance.

Link to single-leg, core engages harder unilaterally, forging the powerhouse for bilateral supremacy.

3 Action Points

• Test single-leg balance, 30 seconds per leg eyes closed, if fail, prioritise.
• Add split squats 3x week, 3 sets 10 reps per leg, progress to B-stance.
• Strengthen core with planks, dead bugs & bird dogs daily.
  

Gentlemen, build balance before loading squats. Join my Silhouette PT Transformation Programme at www.silhouetteptonline.com, your online personal trainer for men over 40.