Squat Form: A Detailed Breakdown and Guide
Feb 09, 2024
A squat is a fundamental movement that we all perform daily, whether we're sitting down on a chair or picking up a heavy object. However, doing a squat with the correct form is not as simple as it seems. In this blog post, we'll break down the various aspects of squat form and provide you with useful verbal cues to help you perform a perfect squat.
1. Setting Up
Let's start with the positioning of your feet. Ultimately, your feet should be in a position where you are not having pain in your hips, back or knees and it allows you to go as deep as possible.
Feet Distance:
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Hip Distance Apart
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Shoulder Distance Apart
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Best for Basic Body Mechanics
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Wider than Shoulders Distance Apart
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Best for Inner Thigh and Hip Engagement and Reduced Quad Engagement
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Narrower than Shoulders Distance Apart
- Best for Quad Engagement and Reduced Hip Engagement
Feet Angle:
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Parallel Facing Forward
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Best for Basic Body Mechanics
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45 Angle Facing Out
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Can feel best on joints
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Weight in Feet:
- Evenly Dispersed Think of hitting three points: Ball of heel, big toe, and little toe
- Neutral Arch in Feet Be especially wary of flat feet
Grabbing the Bar:
- Feet Under Bar
- Place Bar on Thick of Traps
- Keep your elbows as tightly to your body as you can
2. Activation
- Engage Your Core, Glutes, and Quads Level your Pelvis to the Ground and engage said muscles
- Engage Your Lats Pull down on the bar like you could bend it in half
- Brace Your Core Imitate the feeling of a cough as you expand and brace your core in
3. Descent
3. Descent
- Hinge Hips Back As opposed to bending at the knees or ankles first
- Butt Back Imagine As though you were sitting back into a chair
- Slowly Lower With control, begin to lower
- Chest Lifted Try to keep your shins and torso parallel from a lateral angle
- Spine Straight Keep a neutral spine with your chin slightly tucked and gaze forward
- Core Engaged Keep bracing through your core
- Push Knees Out in Same Direction Over Toes As opposed to letting them bow out or cave in
- Hold at the Bottom Important to pause at the bottom if you are looking for muscle growth
Depth and Control in Squats
From a lateral view, your torso and tibia should be parallel. This is an important aspect of maintaining balance and control during the squat. As for depth, you should aim to go as low as you can while maintaining your form and control. Notice if your chest starts to come forward, your heels rise or your lower back over arches... This can be due to underactive/overactive muscles or poor mobility.
Half squats vs. deep squat if you don't want to grow your glutes, do a half squat!
Debunking the Myth: Knees Past Toes
You may have heard that it's bad to move your knees past your toes. This is a myth. Clear back in 2003, a study by Fry et al showed that restricting forward knee movement did reduce knee torque by 22%, but it increased hip torque by an astounding 1,070%! This can be harmful to the lower back and hips.
4. Ascent
- Engage Your Glutes Before you stand, engage those glutes. You'll be surprised by how much more you recruit them for this motion!
- Chest and Hips Rise Ensure that you are rising with your chest and hips equally, maintaining your posture as you rise
- Drive Down through Feet
- Knees in Line As you rise, keep your knees in line with your toes
- Maximize Core Engagement Exhaling slowly can help you further engage your Core
Muscles Used in Squats
The main muscles (agonists) used in squats are the Gluteus maximus, and Quadriceps (Rectus femoris, vastus lateralis, vastus medialis oblique, vastus intermedius). The synergists are the Hamstrings (Biceps femoris, semitendinosus, semimembranosus), Erector Spinae, Inner thigh muscle (Adductor magnus: posterior fibers), and Calves (Gastrocnemius, soleus). The stabilizers are the Deep Abdominal Muscles (Transversus abdominis, multifidus, internal oblique, pelvic floor), Rectus Abdominis, and External Obliques. limited ankle mobilityweak core or glutescontrolling weight down
Wrapping Up
Understanding the correct form and mechanics of the squat is crucial not only for fitness enthusiasts but also for our daily lives. It helps us to perform this movement efficiently and safely. Remember, always listen to your body and adjust the form as needed. The goal is not only to perform the movement but to do it correctly, maintaining the right form and engaging the right muscles.
Let's continue to educate, inspire, and transform.
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