Four key components to the perfect squat
Learning how to do squats is essential for anyone looking to strengthen their low back, glutes, and quads.
Mastering how to squat properly can make a significant difference in your workouts, especially during high-intensity interval training (HIIT) sessions.
The squat is a fundamental movement that forms the foundation of normal human motion and athletic development. It’s crucial for most HIIT sessions as many exercises require some form of squatting.
Whether you’re performing bodyweight squats, barbell-weighted squats, single-leg squats, plyometric squats, or squats on an uneven surface, getting your technique right is the first step to avoiding injury and maximizing results.
Squatting is an innate movement pattern that we use throughout our lives.
It’s how children go from crawling to walking, how parents bend down to scoop up their toddlers, and how grandparents get in and out of a seated position safely.
Therefore, learning how to do a squat correctly is an investment that will pay long-term dividends, improving your daily life and physical fitness.
Here’s how to achieve the perfect squat.
1. Start with your hips
The first step in how to squat is to push your hips back behind you.
Begin from a tall starting position with your feet hip to shoulder-width apart and 80% of your weight on your heels and slide your butt backward as though you were sitting down on a low chair.
Don’t be afraid to let your trunk angle forward slightly.
2. Knees over ankles
In a perfect squat, your shins should remain near vertical with minimal ankle movement.
Draw an imaginary line from your toes going vertically upwards; your knees should not cross this line.
If they do, they are likely to experience unnecessary stress and potential injury.
You can achieve more depth by pushing your butt and hips further back.
3. Keep your low back neutral
Maintaining a neutral low back is crucial, especially if you are carrying weight.
Your low back should retain a slight curve throughout the squat. As you move lower down, if you notice your low back starts to slump, return to the starting position.
Initially, you might only manage a quarter or half squat before losing control of your low back, which is fine.
With practice, your ability to do a squat properly will improve.
4. Maintain width between your knees
As you lower into the squat position, your knees should align with your second and third toes.
If your knees roll inward, it can cause excessive stress on the inside of the kneecaps, leading to patellofemoral joint syndrome. If this happens, gently push the outside of your knees towards the wall on either side.
If you can’t control your knees throughout the squat, stick to a partial range version of the movement.
It’s better to perform a well-controlled half or three-quarter squat than a poorly executed deep squat.
Following these guidelines on how to squat properly will keep your low back, hips, and knees healthy as you pursue your fitness goals.
For personalized guidance or to address any issues, click here to schedule a consultation with a physio.
Best of luck with your training so you can achieve your perfect squat and reach your fitness goals safely!
