This article is about how to use the squat as a drill to improve trunk, hip, and leg strength. Take my advice and get this down before you try adding much weight to the movement. The extra weight will showcase your deficits in form and can lead to injury. Master the "air" squat first.
- Stand tall and look straight ahead with your feet about shoulder width apart and feet angled out
slightly.
- Increase the curve in your lower back as much as possible by tilting your pelvis forward then tilt it the other way as much as possible. Now, find the mid-point of that motion and use bracing to hold it there.
- Brace tightly and keep it that way.
- Sit down by moving your butt back and down (think of your ear moving straight down to the floor - you won't be able to actually move straight down but it will help prevent bending forward to soon).
- Keep the trunk straight.
- Keep your knees tracking over an imaginary line extending out of the toes / foot.
- Knees should not roll inside of the foot.
- Keep pressure on the heels.
- Lift your arms forward as your body moves down.
- Keep the lumbar curve throughout the squat. Do not flex it.
- Stop when your knee is at a 90 degree angle.
- Begin the ascent by tightening the gluteal muscles and pushing through the feet as if you're pushing the floor down and away.
- Stand up all the way.
Who can do this?
You must be able to withstand at least gravity level forces through your trunk and lower extremities. If you hurt doing this movement, it's not for you. And, if you increase the speed of motion, you'll quickly exceed body weight (gravity) force.
Common Movement Faults
- Allowing the lower back to flex or round.
- Allowing the knees to move too far inward.
- Bending over too much at the hips.
- Allowing the heels to come off the floor.
- Not standing all the way back up.
The squat blends strength and flexibility. If you do not have enough motion and/or strength in the ankle or hip or spine, you'll likely have one or more movement faults.
