The squat is a basic up and down exercise. Yet many cannot perform it well enough to not cause more problems by loading it or repeating it.
You must be able to do the following if you are going to load (add external weight) or move quickly (if you aren’t sure if it’s too quick, it is):
- Your feet must maintain a straight forward position or externally rotate at similar angles for both feet (never more than 45 degrees)
- Heels must maintain contact with the ground without pronation of the ankle(s)
- Knees must maintain alignment with toes (center of knee to roughly 2nd or 3rd toe)
- Hips must not shift left or right (or rotate) and must remain uniform
- Spine must not change its neutral position (look the same standing as during the squat)
- Hips must be going backward AND knees forward continuously (if the one area stops, that is as low as you can safely go at this moment)
- The knee can pass over the toes (yes, it can, and that’s fine, although it might not) if the shoulders maintain a position (when looking down from the shoulder to the foot) of no more forward than the ankle joint or middle of foot (the shoulders appear to be going straight down) (if this happens the hips are doing their job well)
- Hips must be able to descend below the knees unloaded and the spine must maintain its neutral position when loaded (it is not necessary to squat that low when loaded) (a posterior pelvic tilt unloaded is acceptable if moving slowly)
- You must be able to perform parts 1 through 8 without thinking about it, it must become “natural”
If you are unable to perform ALL of the above, it may be wise to do the following (every day, if possible):
- Practice unloaded, very slowly until the above form can be reached (every day as many reps as can be performed with good form with only as much range of motion as form can be maintained) (you may also use a ball against the wall, or sit up and down from a chair, but the form must be the same as above)
- Practice the deep sit (also called “third world squat”) where you sit as low as possible with feet, hips, and knees in alignment and hold the position for at least one minute (you can use a wall or post as an assist until this becomes easy to do)
- Walk 30+ minutes continuously every day to assist proper hip extension and spinal position (walking can work wonders to reverse the tightness and lack of mobility incurred from long periods of sitting, if you sit several hours daily or are not particularly active every day)
- Stretch any tight areas prior to attempting the squat but realize that, if the tightness keeps returning, stretching is only temporarily relieving the tightness and there is something else you are repeatedly doing too often to create this tightness (you must either stop doing that “thing” or you’ll need to find a movement pattern that reverses it – this is not easy and will take some doing)
Is the squat the greatest thing ever? No, but it is a good exercise and a fundamental movement pattern. Is the deadlift better? Not at all. But, again, a good exercise and fundamental movement pattern to consider. What’s the difference between squatting and deadlifting? Starting up and going down (squat) or starting down and going up (deadlift). And yes, the same rules apply to deadlifting. Happy squatting (or deadlifting).