Understanding How to Squat

I have to confess that I used to hate squatting. And I had a good reason for it! Whenever I used to squat, I experienced pain in the front of my right hip and my lower back. The movement felt awkward and disconnected. My ankles, hips, and lower back didn't move smoothly, so I couldn't properly engage my muscles.  

Over the past several years, I have gained a better understanding of how the body moves and functions. As a result, I have improved my mobility in the spine, hips, and ankles. I have also learned how to use my hip muscles to generate power. Now, when I squat, I can feel the work in my quadriceps, deep inner thigh muscles, and glutes. I no longer experience any joint pain and my lifts have gotten significantly stronger.

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Benefits of Squatting

Squatting is a compound movement that engages multiple muscle groups simultaneously, making it one of the most beneficial exercises for the whole body. Primarily targeting the lower body muscles such as quadriceps, hamstrings, and glutes, squats also recruit core muscles for stabilization and balance. This comprehensive engagement not only strengthens the muscles involved but also enhances overall functional strength, facilitating everyday activities like walking, climbing stairs, and lifting objects with greater ease. Furthermore, squats promote joint health by increasing the strength and stability of the knee, hip, and ankle joints, potentially reducing the risk of injury and improving mobility.

Beyond its impact on musculoskeletal health, squatting offers numerous additional benefits for the entire body. By stimulating the release of growth hormone and testosterone, squats promote muscle growth and fat loss, contributing to a leaner and more toned physique. Additionally, squatting engages the cardiovascular system, leading to increased heart rate and calorie expenditure, which can aid in weight management and improve cardiovascular health. Moreover, the functional nature of squats promotes better posture and body mechanics, translating into improved overall movement patterns and decreased likelihood of injury in daily activities and athletic endeavors.

Mastering the Squat

​In the videos that follow, I have broken down the squat movement into its various biomechanical components. Through these videos, I will guide you on how to effectively reassemble these components to create a powerful, functional, and pain-free movement.

Hip Flexion: Getting Knees to Chest and Finding the Posterior Chain 

During the squat, hip flexion refers to the bending of the hips as the lifter lowers their body toward the ground. Hip flexion allows for proper depth and range of motion in the squat, enabling the lifter to achieve a full or parallel squat position. It also helps to engage the quadriceps, glutes, and core muscles more effectively, distributing the load across multiple muscle groups and joints.

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Upright Spine Position: Middle and Lower Back Extension Mobility

Extension is vital in a squat as it helps maintain an upright torso position, reducing stress on the lower back and promoting alignment of the spine. During squatting, the lumbar spine undergoes both flexion and extension movements. Initially, it flexes slightly as the hips hinge backward, allowing the torso to tilt forward. As the lifter descends into the squat, the lumbar spine maintains a stable, neutral position, with slight extension to counterbalance the forward lean of the torso. It allows for better breathing mechanics, enhances stability, and enables a more efficient transfer of force from the lower body to the weight being lifted.

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Ankle Mobility: Allowing the Knees to Flex into the Squat 

​Ankle mobility is crucial in the squat as it allows for proper depth and alignment. Sufficient ankle dorsiflexion enables the knees to travel forward over the toes, facilitating a more upright torso position and optimal distribution of weight. Limited ankle mobility can lead to compensations such as excessive forward lean or lifting the heels, increasing the risk of injury to the knees, lower back, and ankles. Improved ankle mobility enhances squat performance, reduces strain on joints, and promotes better movement mechanics.

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Compound Movement: Practicing the Entire Motion

Using assistance, such as a resistance band or a support structure, can help practice a squat movement by providing stability and support. Assistance allows beginners or individuals with limited mobility to gradually acclimate to the proper movement pattern without fear of falling or losing balance. It also helps to reinforce correct alignment and technique, allowing for a safer and more controlled descent and ascent during the squat. Over time, as strength and confidence improve, assistance can be gradually reduced until the individual can perform the squat movement independently and with proper form.

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Squat Closing Thoughts

The squat movement is a fundamental exercise that engages multiple muscle groups and joints, making it a cornerstone of strength training and functional fitness. While there may not be a one-size-fits-all definition of perfect form due to individual differences in anatomy and mobility, adhering to general principles is paramount. These principles include maintaining a neutral spine, engaging the core and glutes, tracking the knees over the toes, and achieving sufficient depth while maintaining proper alignment. Following these principles helps distribute the load evenly across the body, minimizes the risk of injury, and maximizes the benefits of the exercise. Whether performing bodyweight squats, front squats, or back squats, focusing on these principles ensures a solid foundation for building strength, stability, and mobility in the squat movement.​