Squats are a foundational movement in fitness, offering benefits like increased strength, improved mobility, and better overall athleticism. On top of this, it is one of the most functional movements in exercise. However, achieving the perfect squat is no small feat. Even experienced lifters may overlook critical aspects of squat form that can lead to inefficiencies or even injuries over time. Here are some often-missed features of proper squat form and why they matter.
1. Breathing and Bracing
Many people focus on moving the weight but neglect the importance of breathing and bracing. Before you begin your descent, take a deep diaphragmatic breath (filling your belly, not your chest) and brace your core as if preparing to be punched in the stomach. This creates intra-abdominal pressure, stabilizing your spine and protecting your lower back.
Tip: Practice the “Valsalva maneuver” for heavy squats, exhaling only slightly as you push through the sticking point on the ascent.
2. Foot Placement
The position of your feet determines how well you can engage your muscles and maintain balance. While there isn’t a one-size-fits-all stance, most people benefit from placing their feet shoulder-width apart with a slight outward angle. Although, most people will exhibit slight differences in how wide they place their feet and the angle at which they point their toes. A near straightforward foot position with a very slight 5-7° outward angle during the bodyweight squat is ideal. If you have difficulty performing the movement to full range with this foot position, it may indicate you have certain issues in mobility that warrant attention.
Tip: Experiment with different stances during warm-ups to find the most comfortable and position for your body while reaching a low squat.
3. Leg Engagement
In terms of where to put your weight in your foot, you want to aim for 3 main points of contact: the base of the first toe, the base of the fifth toe, and the heel. This creates a tripod stance that maintains the arch in our feet while distributing our weight over the entire foot. Actively “rooting” your feet into the ground by gripping the floor with your toes and maintaining a tripod base enhances stability.
Tip: Imagine squishing a bug under your foot to ‘lock in’ your foot positioning for enhanced leg engagement and stability.
4. Knee Tracking
“Don’t let your knees cave in” is a common cue, but ensuring proper knee tracking goes beyond avoiding knee-buckling collapse. Your knees should follow the natural line of your middle toe during the descent and ascent. This alignment minimizes stress on your joints and maximizes the engagement of your quads and glutes.
Tip: Use a resistance band around your thighs during warm-ups to train proper knee positioning.
5. Hip and Torso Positioning
Many lifters struggle with finding the right balance between a forward lean and an upright torso. While this varies based on individual anatomy, keeping a neutral spine throughout the movement is non-negotiable. Avoid excessive arching or rounding of the lower back, and hinge at the hips while keeping your chest proud. Ideally, your shin angle should be perpendicular as your torso. You also want to be cognizant of your hip angle as you go into the lower ranges of your squat. ‘Butt wink’ occurs when your hip joints run out of room, causing your hips to curl under and your lower back to round. Be sure to use what you learned from Tip #1 and brace your core to help maintain a straight back safely throughout the movement.
Tip: Use a mirror or record your squats to check your hip and torso alignment from different angles.
Final Thoughts
Squatting is a skill that requires ongoing refinement, regardless of your experience level. By paying attention to these often-overlooked aspects of form, you can improve your efficiency, avoid injuries, and maximize your performance. Whether you’re a beginner or a seasoned lifter, there’s always room to perfect your squat. Happy lifting!
How We Can Help
Not sure where your squat is lacking? Want a second opinion to make sure you won’t hurt yourself? Working with exercise professionals, such as kinesiologists or certified trainers, can ensure that you execute any exercise with proper form and alignment. Professional guidance reduces injury risk and maximizes effectiveness.
At CARESPACE, we are focused on a holistic approach to health and helping clients like you reach your individual health goals. Whether you’re new to exercise or looking to optimize your routine, our team of kinesiologists and fitness trainers can help you incorporate flexibility, range of motion training, and other physical activities your lifestyle safely and effectively.
Call or book online today to learn more about how we can support you in reaching your health and fitness goals!
References:
Horschig, A. (2016). How to Teach the Perfect Squat. Squat University. Retrieved from https://squatuniversity.com/2016/02/05/how-to-teach-a-perfect-squat/
