By Bruce Burke and Ryan Burke
Last Updated: 6/23/24
Whether exercising at One on One or going about our activities of daily living, we do a lot of squatting. This pillar of human movement is one of the first patterns we learn as infants. Unfortunately, the typical American lifestyle encourages more sitting than we were meant to do. In addition to the effects of too much sitting, chronic and/or acute injury can result in tissue imbalance which ultimately creates faulty movement patterns. Having ownership of proper squatting technique will serve us well whether we are simply getting out of a chair or performing a loaded squat exercise in the gym.
First, let’s take a look at some of the most common compensations.
- Excessive forward lean of the torso
- Excessive low back arch
- Knees falling inward
- Toes rotating outward
These compensations create inefficient movement and can lead to various musculoskeletal dysfunctions including knee and lower back injuries.
Using proper technique is essential to safe and effective squatting. It may be helpful for you to review One on One’s Parameters for Loaded and Unloaded Squats. Additionally, here are some points to remember:
- Keep your weight slightly in your heels
- Lower your hips straight toward your heels
- Keep your knees in alignment with your ankles and hips throughout the movement (i.e. don’t let your knees cave in or bow out)
- Keep your spine parallel to your shins throughout the movement
- Keep a neutral spine and maintain “I”.
- Squat only as low as you can go while maintaining proper form. As always, you must respect your endpoints.
As you participate in activities of daily living, you might not be able to maintain “proper technique” at all times (think about getting in and out of your car). But when you’re in the gym working with loads greater than your body weight, you must strive for excellent form. This may mean limiting your range of motion or performing corrective exercises that will allow you to squat properly. You will be surprised how quickly you develop the strength and mobility necessary to safely perform this great exercise effectively.
For this week and moving forward, focus on your squatting technique. While there are many squat varieties, sticking to the above parameters will keep you safe and ensure you are getting the most out of every rep!
