Understanding the Basics of Squatting
Squatting is one of the fundamental movements that the human body can perform. It’s a crucial part of daily activities, from standing up from a chair to sitting down on the toilet. Proper squat technique is essential for maintaining independence and preventing injuries. Here are 10 ways to improve your squatting technique.
Adopt a Position Suited to Your Body Type
Before starting the squat, it’s important to find a position that suits your body type. Depending on your anatomy, you may choose to place your feet hip-width apart or slightly wider. Your feet can point straight forward or have your toes angled slightly outward. Choose the stance that feels most natural and effective for you.
Use Supportive Equipment
If you’re new to squats or exercise in general, using a suspension band or strap can help you perform the movement properly with just your body weight. This is an excellent way to learn proper form and work on balance. Most gyms should have a TRX strap or band you can use.
Do “Air Squats”
Bodyweight squats, also known as air squats, are a great way to practice before adding weight. You can do them almost anywhere. This movement helps improve mobility, balance, and strength before adding a load. When performing an air squat, make sure to engage your core, keep your knees aligned with your toes (and not past them), lengthen your torso, set your shoulder blades, tuck your chin slightly, and keep your spine neutral (not rounded).
Set Your Feet Properly
Your feet play a vital role in good squat technique. There are three key contact points you can use to create a solid base: the heel, the base of the big toe, and the base of the little toe. Ensure all three points stay in contact with the ground to support your arch and keep your weight evenly distributed, preventing your knees from collapsing inward.
Push Your Knees Outward
When squatting, it’s important not to let your knees drift inward toward your body’s midline, as this can lead to injury. To avoid this, push your knees outward. This also helps engage your glutes—the main muscles that help you rise out of the position—as well as your quadriceps.
Place a Mini-Band Just Above Your Knees
If your knees wobble or collapse inward when you squat, it might be because your gluteus medius isn’t engaged. To activate it, place a mini-band just above your knees (not directly on the joint) and push your knees outward to create tension in the band. This helps activate your glutes as you squat.
Improve Hip and Ankle Mobility
Limited ankle mobility can cause your knees to move or wobble when they should stay stable. Similarly, limited hip mobility can lead to lower back pain during squats. To improve your form and prevent injuries, focus on enhancing your hip and ankle flexibility.
Do Goblet Squats with a Dumbbell
Once you feel comfortable with the basic squat, it’s time to add weight. The goblet squat is an excellent starting point before moving on to a barbell. You can use a kettlebell or a dumbbell and gradually increase the weight.
Improve Upper Back Mobility
Just like your ankles and hips, spinal mobility is important for proper squat form and overall health. If your spine is tight, it can lead to lower back pain during or after the movement.
Try “Box Squats”
Bench squats are a great way to get started with barbell squats and will show you how far you need to squat for each repetition. Start by using an unloaded barbell, which typically weighs 20 kilograms (44 pounds), before adding weight. Place a box or bench behind you (if the bench is too low, place one or two discs on it to increase the height and reduce how far you need to squat) and squat down until you touch the surface. Hold your position by engaging your core and shoulders, keep your chin down, then stand up.
