Key Steps for Safe Squatting
Follow these steps to ensure proper squat mechanics:
- Set Up and Stance:
- Stand with feet shoulder-width apart or slightly wider.
- Toes should point slightly outward (10-30 degrees).
- Brace the core by gently contracting the abdominal muscles.
- Engage the lats (muscles in the mid-back) by pulling the barbell slightly into your shoulders if using a barbell.
- Descent (Eccentric Phase):
- Initiate the movement by hinging at the hips and bending the knees simultaneously.
- Keep the chest up and spine neutral (avoid rounding the lower back).
- Knees should track over the toes without collapsing inward (valgus collapse).
- Lower until thighs are at least parallel to the floor or as deep as mobility allows without compromising form.
- Ascent (Concentric Phase):
- Drive through the heels and midfoot to return to standing.
- Keep the core engaged and avoid excessive forward lean.
- Hips and chest should rise together, not allowing the hips to shoot up faster than the torso.
- Breathing:
- Use the Valsalva manoeuvre when lifting heavier loads: inhale deeply before descending, hold the breath during the ascent, then exhale at the top.
- For lighter squats, breathe naturally while maintaining core engagement.
- Programming and Load Management:
- Ensure when initially implementing squatting into your strength training program you start at a moderate weight that you can complete at a comfortable level in order to work on the proper mechanics of your squat.
- This can be progressed steadily when your optimal technique has been achieved ensuring to only increase the load by 5-10 % between the initial weeks as to not place yourself at greater risk of injury
- Use the 2-for-2 rule: If a person can do 2 more reps than their target rep range for 2 sessions in a row, increase the load by:
- 5–10kg for lower body movements like the squat
- Start with 2–3 sets of 8–10 repetitions, at an intensity of RPE 6–7 (Rate of Perceived Exertion out of 10).
Poor Squatting Form: Summary Table
| Issue | Common Signs | Possible Causes | Correction Strategies |
|---|---|---|---|
| Knees caving in (valgus) | Knees collapse inward | Weak glutes, poor motor control, tight hips | Glute strengthening (clamshells, bridges), banded squats, cueing (“push knees out”) |
| Heels lifting | Heel raises off floor | Limited ankle mobility, tight calves | Calf stretches, ankle mobilisations, use heeled shoes temporarily |
| Rounded lower back | Lumbar flexion (butt tuck) | Tight hamstrings, weak core | Hamstring stretches, core activation drills (planks, dead bugs), wall squats |
| Excessive forward lean | Chest drops forward | Poor hip or ankle mobility, weak glutes/core | Hip mobility drills, thoracic extension work, goblet squats for posture |
| Shallow squat depth | Can’t squat past parallel | Ankle/hip stiffness, poor control, fear of pain | Deep squat holds, mobility work, box squats to build confidence |
| Asymmetry (leaning to one side) | Uneven weight distribution | Muscle imbalances, leg length discrepancy | Split squats, step-ups, mirror/video feedback, physio assessment |
| Pain during squats | Knee/back/hip pain | Form faults, overuse, lack of control | Physiotherapy assessment, address root cause, modify depth/load |
Squat Variations and Progressions
Different squat variations can be used based on skill level, mobility, and goals:
- Bodyweight Squat: Ideal for beginners to learn basic movement patterns.
- Goblet Squat: Performed holding a kettlebell or dumbbell at chest height for added core engagement.
- Barbell Back Squat: Standard squat with a barbell resting on the upper back, targeting the posterior chain.
- Barbell Front Squat: Barbell held at the front of the shoulders, emphasising quads and core.
- Box Squat: Squatting to a box to limit depth and teach proper hip hinge mechanics.
- Bulgarian Split Squat: A unilateral (one-sided) squat to address muscle imbalances.
Benefits of Safe Squatting
Safe squatting offers multiple benefits when performed correctly:
- Enhanced lower body strength and power.
- Improved joint mobility and flexibility.
- Increased core stability.
- Better functional movement patterns for daily activities.
- Injury prevention.
Rehabilitation and Physiotherapy for Squat-Related Injuries
If you experience pain while squatting, consider seeking professional help. Physiotherapists can assist with:
- Movement assessments: Identifying biomechanical issues.
- Mobility drills: Improving ankle, hip, and thoracic spine mobility.
- Strengthening programs: Targeting weak areas such as the glutes, hamstrings, and core.
- Progressive loading plans: Gradually increasing weight to avoid re-injury.
Information is provided for education purposes only. Always consult your physiotherapist or other health professional.