Updated June 4th, 2022
Introduction
Squatting…for some this is programmed weekly into their training. However, for most it’s an exercise that is often overlooked in importance, as well as the quality of the squat. Almost everyday I hear patients tell me that they do not need to squat or it has been years since they have squatted. Without a doubt, these are the same people who have to use their hands to get out of a chair or off the toilet. On the other end of the spectrum, I see athletes come in telling me how they set their new personal record in weighted squats. However, when asked to perform an air squat, they utilize one or multiple of the compensations we will discuss below.
Assessing Your Squat
In both examples above, it is important first to begin squatting and then determining how to squat well. Now, let’s use a baby as an example of how to squat with proper form: One reason they are able to squat so well is the proportion of their head to their body. For them to not tip over, they must sit back, knees go out, and their buttock will basically hit the floor. We can use them as a framework of how we want to squat.
Step One
The first movement we want to see in any squat is the initiation of a hip hinge. Starting from standing, pushing your hips backwards as your chest comes forward. This engages your glutes and hamstrings as you start to descend. Here, it is important to keep your core engaged to prevent any forward fold of the chest and trunk. In the picture above, we see the chest moving forward in a fold, which is a common mistake during the squat.
Step Two
The next piece to the squat is preventing the knee cave (shown above). At no point whether in a squat or any activity such as climbing stairs, running, or getting out of a chair is a knee cave good. This places undue forces on the knee which can cause damage or injury. To prevent this harmful motion, a cue to push the knees out or tear a line in the floor is used. Fast forward to the ascent; this same cue is used as this is even more important because the knee cave is seen more frequently on the way up.
The Final Step
One of the final pieces to look at is two fold. First, is the depth of the squat. The second is spinal alignment. For most, both happen at the same time. At the near end of the squat, the butt tucks under which for some allows for greater depth to 90 degrees or below (also known as a “butt wink”). On the ascent, the hips may raise first, followed by the trunk. Both of these are problematic as you have broken the stability of the spine and therefore placed excessive force on the vertebra as well as the discs.
Everyday Squats
Now, the focus has primarily been on squatting here. However, if we look at sitting and standing, the mechanics are very similar. To sit… safely… without the plop, first, your hips must go backwards to have the tush touchdown on the seat. Second, the knees must not fall in or the power required to control the descent or stand from the chair is lost. Finally, the spinal alignment is key as your chest must come forward to allow for your center of mass to be over the base of support. Therefore, we cannot ignore the importance of squats even if your goal is to get off the toilet without pushing with your hands.
Conclusion
In conclusion, we have 3 main things to look at when thinking about the squat…
Hip hinge is the first step
Forcing your knees out for proper alignment and force production
Spinal alignment to prevent the butt wink and hips before head raising
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