You Don’t Know (how to) Squat

Squatting is a natural human motion. Quite soon after a toddler is able to walk unaided, the young child will begin executing perfect squat form every time the child gets down to pick something up off the floor. However, as humans age, and frankly as we spend more and more of our days sitting on our backsides, muscles begin to lose strength and flexibility that enables us to perform this natural movement pattern. If a person is unable to squat properly then that person will be unable to follow OSHA guidelines of “lift with your legs, not your back.” Elderly people who lack the physical strength to properly squat will have difficulty getting up and down out of a chair or off the couch. People do not stop moving because they grow old. People grow old because they stop moving. A properly executed squat will not cause bad knees. Not squatting, or, squatting with poor technique will cause a person to have knee problems. Squatting and deadlifting are two vital components of being able to safely and effectively move heavy loads as well as maintaining the strength to perform simple daily tasks.

There is far more to properly executing a squat than simply bending the knees and lowering the body. Before properly executing a squat under the load of weights, proper form must be mastered. Proper form begins with the width of foot positioning and the angle of the toes. Once this is established the hips must be place into a position known as the “hip-hinge.”  This allows for maximizing the depth of the squat, but more importantly, it keeps the spine in proper alignment to ensure that the squat is performed safely. Once this has been done the position of the knee in relation to the foot must be monitored all the way through the squat.

Squat Intro

There are three basic problems that arise from poor squat form. The first is the loss of the hip hinge position. At whatever point in the depth of the squat that this position is lost, the squat should be stopped. This is incredibly important when executing the squat with any kind of resistance. The loss of the hip hinge allows the backside to tuck underneath the hips. This position is referred to as “butt-wink” and the result is a rounding of the lower back. Under a heavy load, this rounding of the lower back places an incredibly dangerous stress on the spine which may lead to an injury such as a bulging disc or crushed vertebrae. The cause of this is usually weak muscles in the lower back and glutes combined with tight hamstrings. The best strengthening exercise for this is a Reverse Hyper Extension used in conjunction with the Standing Hamstring Stretch.

The "Butt-Wink" results in a rounded back. Very unsafe when squatting under load.

The second problem with squat form is a lifting of the heels off of the floor. This is a direct result of tight hamstrings and calves. Under no circumstances should the heels ever come off the floor. The heels should remain flat with the body weight over them; when standing out of the squat, visualized driving the heels through the floor to help maintain proper contact with the ground.

The final technique problem with squatting related to the position of the knees over the feet. The knees should remain directly over the feet throughout the squat. If the knees start to cave inward at any point it indicates weakness in the glute medius and minimis, which are the primary muscles responsible for holding the hips out from the body, allowing the hips and legs to stay in proper alignment during the squat.  If this is a problem two exercises must be done to correct it.

Banded Side Step and Isometric External Rotation ofthe Hip

A properly executed squat is a fantastic method of developing total body strength and mobility. However, failing to properly master the technique, or using weight that is too heavy to allow proper technique is a set up for pain and, potentially, a debilitating injury. Master a proper squat and get some life back in those legs!