Picking up where we left off last month with our squat mobility blog, and hopefully you’ve had some time to work on those mobility exercises, now we’re going to learn the basics of squats, and how to squat correctly.

You’re always going to want to start with the “bodyweight squat” first before you start adding load, or weight to the movement. When learning any movement start slowly and without weight first to ensure there aren’t any glaring issues that could turn into an injury down the road.

Here are some points that Dr. Aaron Horschig, PT and author of The Squat Bible, states are the absolutes of squats:

Toe Angle

You want to have your feet in a position that is going to carry over to many different functional movement patterns, so a fairly straight forward foot position is a good start for bodyweight squats. You can have your feet turned outward between 5 and 7 degrees, but if you have difficulty squatting to your full capacity in this position, you may have a mobility issue that we discussed in our previous blog.

Good toe angle, with feet for the most part straight out

Feet turned out too wide; not a good functional position

Foot Tripod –

We want to have our weight evenly distributed in our feet when we squat to ensure efficiency, stability, and power in the movement.  This will also create a nice, lifted arch in the foot. You’re going to want the weight of the body evenly distributed between the center of the heel, the base of the first toe, and the base of the fifth toe.

Weight should be evenly
placed on the big toe, little toe,
and the center of the heel.

Hip Hinge

The hips are where much of our movement comes from, they are the powerhouse of the body. To perform squats efficiently and effectively you must hinge from the hips by driving your hips backward as the chest and shoulders go forward, keeping your back straight. This will activate the powerful gluteal muscles and the hamstrings to drive the movement.

Start position

Sit hips back, shoulders forward

External Rotation Torque

This action of external rotation (turning outward) in the hips will create a spring-like mechanism that will allow the knees to track over the second and third toes during the descent of the squat. You want to squeeze the gluteal muscles and push the knees outward to create this torque, but the toughest part is maintaining the foot tripod as you do this, so be mindful of that.

Posture

This is always a must with any movement to ensure what we call a Core First Strategy. We want to ensure our body is in a Vertical/Vertical position where the rib cage is sitting vertically on top of a neutral pelvis, and the rib cage is in a vertical position. This posture allows our body to create the natural pressure system within the abdominal cavity to stabilize the spine. You also want to keep the head and neck in a neutral position where you can see a spot on the floor 10-15 feet in front of you.

INCORRECT FORM: Back is rounded due to possible mobility issues in the hips, thoracic spine and ankles.

INCORRECT FORM:
Pelvis is anteriorly tilted, compressing the lumbar spine and not allowing for automatic core engagement. Often an overcorrection of the rounded back position.

CORRECT FORM: Back is straight and neck is neutral

Here are some common questions that always arise when it comes to squatting technique:

How wide should my feet be when performing squats?

This is usually slightly different for everyone and will depend on any limitations in mobility by the individual, any anatomical differences, and any past or present injuries. You want to place your feet in a position that will allow you to perform a squat as deep as possible, based on your mobility and ability, and feel relatively comfortable. Standing with your feet around shoulder width apart is a good place to start.

How low should I squat down?

The ideal squat depth is where your buttocks is near, or touches the ground, but that will depend on mobility limitations by the individual and the presence of any past or present injuries. Your goal is to go as deep as individually possible without pain or discomfort. This will enable you to develop strength throughout the range of your squat. If you only train your squat to go down to where your hips are parallel to the ground, what will happen when you go to sit down on a soft couch, or if you need to get up off the floor? You may not be able to get back up without compromising the rest of your body.  Again, work toward squatting as deep as you’re able to go without pain and with proper form, but you may also want to continue to work toward squatting to a lower depth as you work on your mobility limitations and any pending injuries.

Should my knees go over my toes?

Yes! As you work toward getting a deeper squat your knees will push forward over your toes, and this is okay. This is a common misconception that your toes should never go forward over your toes, but it will depend on the person and the goal. If you have full mobility in your ankles, knees and hips, and no current injuries, your knees will go over your toes in a full-depth squat. However, if you have pain during your squat, or if you’re performing the squat incorrectly, which is causing pain, then you will need to correct your form and/or decrease the depth of the squat accordingly. Also, depending on your goal for a specific exercise will determine your shin angle and whether your toes go over your knees or not. If you’re looking to strengthen your gluteals and hamstrings, your shins will be more vertical, and your knees will not go over the toes as the hips push backward. If you’re goal is to strengthen your quadriceps, your shins will angle forward taking your knees over your toes as your hips drop straight down toward the floor.

Should my heels stay on the ground?

For the most part, yes, but it depends on your goals and the type of squats you’re doing. For basic squats, with or without weight, your heels will ALWAYS stay on the ground. If you lift the heels off the ground this is going to put a tremendous amount of stress on the knees, so if you already have knee issues this is NOT a good idea. However, if you’re looking to build strength and mobility in the quadriceps, and your knees are healthy, there are some versions of the squat where the heels come off the ground that are safe to do.

Hinge Squat

Deep knee bend

These are advanced squat variations, so if you have knee pain, or have not mastered the basic squat shown above, do NOT attempt these exercises.

If you’re struggling with your squat, whether it be due to pain during the movement or mobility deficits in the ankles, knees, hips, or upper back, schedule an appointment with us at Beacon Physical Therapy where we have qualified staff that can help with all your squatting needs. After all, squatting isn’t just an exercise, we all need to sit down and stand back up, so we might as well be able to do it without pain.

Beacon Physical Therapy

At Beacon Physical Therapy, we support our clients in establishing healthy movement patterns that help maintain strength, flexibility and mobility. If you are having an issue, make an appointment today. We’d love to meet you and get you back to doing what you love.