01/06/2015
Squat Form
Definitive Guide
Proper Squat Technique: Hip Hinge-
When most people try to squat, the knees protrude far over the toes, the butt goes straight down, and the heels come off the floor. This happens because proper squat technique requires some hip flexibility, proper balance, and a “hip hinge”.
Proper Squat Technique: Straight Head Position-
One major mistake people make when they squat is rounding their necks, or looking down at the ground. The spinal alignment is automatically thrown off, which makes the squat a very dangerous exercise, especially if you are using a lot of weight.
Sometimes I pick a spot on the wall that’s in line with my eyes as I am standing straight, then as I squat down, I keep my eyes on that spot. My head is automatically in the correct position.
Proper Squat Technique: Chest Out/Shoulders Back-
A key theme with the squat is to make sure your spine is in proper alignment. By keeping your shoulder back and your chest out, your lower back will most likely have the correct natural curve. If you instead round your shoulders and sink your chest in, your spinal alignment will be thrown off.
Proper Squat Technique: Slightly Arched Lower Back
Proper Squat Technique How to Do A Squat 2
As you can see in the picture to the right, the bottom of the spine (known as the lumbar spine) has a slight arch. You should keep your lower back flat, to slightly arched as you squat.
Hyperextending your lower back by arching too much, or rounding your back can put significant pressure on the intervertebral discs, which are soft gel like cushions that protect each vertebrae. If the disc ruptures because of too much pressure, a portion of the spinal disc pushes outside its normal boundary, which is called a herniated disc and may require surgery to repair. I can’t emphasize enough to make sure your lower back is flat to slightly arched throughout the entire squat movement.
Proper Squat Technique: Athletic Stance, Toes Pointed Out
Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).
Proper Squat Technique: Athletic Stance, Toes Pointed Out
Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).
Proper Squat Technique: Athletic Stance, Toes Pointed Out
Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).
