Simple Guide to a Better Squat
The classic bodyweight squat is one of the most effective exercises, for it offers countless transferable skills for more complex exercises as well as everyday life. When I first start working with a new client, one of the first movements I evaluate is this exercise. This not-so-simple movement gives me tons of feedback for further exercise programming. The reason for improper squatting usually falls somewhere between limited ankle flexibility, tight hips, and inactivated glutes (knees caving in).
Below you can find the most common problems and their corrective adaptation strategies.
Problem 1: Excessive forward lean or poor balance
Problem: Excessive forward lean or poor balance.
Strategy: Perform goblet squats or use a counterweight.
Problem 2: Heels coming off the ground
Problem: Heels coming off the ground.
Strategy: Elevating the heels and/or spending time stretching the ankles.
Problem: Knees caving in
Problem: Knees caving in.
Strategy: Place a band around the knees and fight the resistance of the band. It will externally rotate the hip and engage the glutes.
Still having trouble?
If the client’s technique is not quite there yet I use the bottom up coaching by having the client start the squat while sitting in a chair or on a bench. In addition, this approach takes away any fear they may have of not being able to come back up after squatting down.
Other notes about the squat
It’s so important to brace the core when descending in order to increase intra-abdominal pressure, protect the spine, and prevent injury. While bracing the core, inhale just before you descend, and exhale through the upward movement phase. Until technique is seamless, I start my clients with plenty of sets of no more than 5 repetitions. It’s important to take a lot of breaks, reassess form often, and ask what feels comfortable.
8-minute mobility warm for next time you squat
Ankle stretch
It’s important here to keep the ankle from caving inward. Maintain the weight over the ankle and hold for about 2 minutes per side.
Hip stretch
You can open up the hips by taking a long lunge stance while working to grab your hand, or if you can, elbow, and bringing it to the inside ankle of the front foot. Try to slightly push the knee out. Work this position for about 2 minutes per side.
I hope these suggestions get you squatting better!