Improving your squat

There are many reasons to squat – to get stronger, to help increase muscle mass, athletic performance or to just keep moving functionally. The squat is one of the most beneficial exercises and you squat throughout your life stages, from playing when you’re a baby to when you sit on the toilet at age 99!

When looking at the squat, I find the most important components to look at are: Foot and toe position, breathing and bracing, beginning the squat, the bottom of the squat and standing up in the squat. In this blog, I break down these components which will hopefully help you improve some aspects of your squat. Also note that every individual is different and technique will vary due to leg length, hip mechanics, ankle mobility etc. If you would like a squat assessment or experience pain when squatting, book in with your physiotherapist who can assess and address technique deficits and weaknesses. 

Toes and feet position

When setting up for the squat, it’s important to find a good starting foot position. Depending on your individual anatomical differences, your starting position will be different to the person next to you at the gym. A general rule of thumb is to place your feet from hip to shoulder width with your toes facing out slightly. You want to place your feet in a position so you can reach a full squat depth and still feel comfortable.

Breathing and Bracing

When squatting (especially under heavy loads), it’s crucial to have adequate intra-abdominal pressure ie ‘bracing’ (engaging the core). What I teach my clients is to take a deep breath into your stomach, bring your ribs down to pelvis, belly button towards spine, tuck in your tailbone and squeeze the tummy muscles. Using correct technique will help prevent lower back injuries when squatting.

Beginning the squat

To begin the squat, think about pushing your hips back followed by bending the knees. Pushing your hips back first will help engage the hamstrings and glutes. Squat to a depth where your mobility allows you to go.

If you struggle getting to a good depth or feel like you are just bending yourself in half at the hips, a good cue I use to encourage you to bend the knees is using a box or bench and aim to squat to that (pictured on the right). 

The bottom of the squat
At the bottom of the squat you should feel well balanced and comfortable. Your weight should be evenly distributed your feet.

Ascending and finishing the squat

When standing up from the squat, you want to push your hips up and back while pulling your knees back (visualise making your shins vertical). Using your hips to push up and back will avoid placing excess load into the knees.

By Hannah Topp Physiotherapist - Bsc Exercise Science (Sport Practice), Master of Physiotherapy, former elite international powerlifter