Squats Close Up

Introduction 

Squatting comes in many guises: 

• Functional, every day life squatting tasks 

• High bar back squat 

• Low bar back squat 

• Front Squat 

• Overhead squat 

• Goblet squat 

• Split squat 

• Spanish squat 

• Zercher squat 

• Pistol squat… 

…to name but a few! 

Covering  technique  for  every  version  out  there  would  be  a  long  article!  However,  there are some common considerations and technique points that as a PT, you will  need  to  be  aware  of. This  article  seeks  to  give  you  the  key  pointers.  It  is  not  a  diagnostic tool, but it will help you understand what is happening in a client’s squat movement better. 

The physiology 

The squat is primarily a knee and hip extensor exercise. However, it also strengthens  the  trunk.  The  following  is  a  list  of  muscles  utilised  during  the  movement  in  both  concentric and eccentric phases: 

• Quadriceps – knee flexion/extension 

• Gluteus Maximus – hip flexion/extension 

• Gluteus medius (posterior fibres) – hip flexion/extension and hip  internal/external rotation 

• Hamstrings – hip flexion/extension 

• Erector spinae – spinal extension and pelvic stabilisation 

• Latissimus dorsi – spinal extension and pelvic stabilisation 

• Adductors  (magnus, longus, brevis, minimus) – assist with hip  flexion/extension  and pelvic stabilisation 

• Abdominals and core – spinal and pelvic stabilisation 

  
  

Squatting is often referred to as a ‘triple extension’ exercise. Extension at the knee’s  and hips is obvious. The third type of extension is at the ankle. Extension at the ankle is usually called ‘plantar flexion’ in the UK… but we have been americanised!

The squat ‘model’ movement pattern 

There is much debate about what forms correct squat technique. There is a ‘model’  movement pattern  for  the squat that is both biomechanically efficient and safer  to  use than any other. However, it should also be noted that there is not one optimal  technique  for  all  clients  in  all  situations  – we  all  have  different  anatomy  and  physiology and different objectives for squatting. Squat movement patterns that are  a shift away  from  the ‘model’ may well be a compromise of either mobility, or  the  requirement to exert a particular force in a specific way – but that does not always  make them ‘wrong’! 

4 key points for ‘model’ movement: 

1. Squatting should be a ‘simultaneous and equal folding of hips and knees’. 

   A squat movement pattern is pretty specific. In order to do it correctly, both the  hip joints and  the knees joints  should  be  flexed virtually  simultaneously and at  the same rate in the descent, and likewise, extended virtually simultaneously and  at  the  same  rate  in  the  ascent.  A  slight  break  at  the  hips  prior  to  the  knees  is  sometimes  recommended  in  order  to  fully  engage  the (usually  stronger) 

   posterior chain before the descent commences. 

2. The bar should rise at the same rate as the hips. Whatever squat technique you  use, the bar (or any other load) should rise at the same rate as the hips. Ie, there  should be no dissipation of force that is being produced through the legs before  it reaches the load, by a caving in of the back or lack of extension at the hips. 

3. The goal in most squat variations should be to keep the load as close as possible to  the  client’s  Centre  Of  Gravity (COG)  in  order  to  maintain  balance  and  the  ability  to exert maximal  force. Keeping  the load centred over  the COG will also minimise forces at the knees and the lower back.  

4. The maximum depth of the squat should usually be a point at which the hip is at  or  preferably  below  the  knee. The  greater  depth  a  squat  is  performed  to,  the  more active the gluteus maximus muscle becomes. Given the importance of this muscle’s function, it therefore makes sense that the goal for most people should  be to descend to their greatest safe depth. (Safe depth being the maximal point beyond which the lumbar spine starts to flex dangerously).

   
   

3 squat myths: 

1. Knees shouldn’t go forward of toes. Functional movement, whether it is for every day life or for a specific sport, more  often than not means that the knee of a client will go forwards of toes during a  deep  squat.  Therefore,  it makes  sense  to  train  in  a  similar movement  pattern.  Pushing knees beyond the toes will however result in an increased shearing force 

   through the knee joint that we should be aware of – especially for those with a  history of knee injury or for those clients with a limited training age. If  forwards motion  of  knees  is  inhibited,  in  order  for a  client  to  reach  the goal  depth of hips below knees, an increased anterior trunk lean must occur as they  push  their  hips  backwards.  Increasing  the  trunk  lean  will  increase  the  torque  present in the lumbar spine, potentially increasing injury risk at that point. It  therefore  makes  sense  to  allow  knees  to  go  somewhat  forward  of  the  toes,  whilst also allowing a moderate forward lean – dissipating the forces evenly over  the  joints.  A  ‘rule  of  thumb’  is  that  shin  angle  should  equal  trunk  angle  when  viewed from the side. 

2. Don’t squat beyond 90 degrees. It is often said  that squatting deeper  than 90 degrees  (at knee) will likely cause  injury  to  the  knee  joint.  In  fact,  if  appropriate  movement  pattern  and  general  conditioning work is undertaken prior to heavy loading, and if biomechanics are  considered,  then  there  is  no  increased  injury  risk. In  fact,  squatting  beyond 90  degrees is a knee strengthener! 

3. There’s a perfect width stance. Is there a ‘one size fits all’ when it comes to squat stance width? No, categorically  not – it  depends what  type of ‘functionality’ you want and what your  personal  limitations are: 

   1. The  function/purpose of  a squat  will  influence  exactly  how  you  perform  a  squat movement pattern, for example: 

      1. When  picking a  baby up off  the  floor,  a  wider  stance  may  be  appropriate. 

      2. When coming out of a receiving position in an Olympic lift a narrower  stance may be preferred. 

      3. When powerlifting, it is common to see a wider stance. 

   2. Your  mobility will  greatly  influence  how  you  move  – especially  when  performing  a  squat.  A  lack  of  mobility  will  require  us to  adapt  out  client’s  movement around their limitations. That doesn’t mean that their prescribed  movement pattern will be optimal though – it will still be compromised and  we should aim to increase our client’s mobility. 

   3. A  person’s  specific  anatomy  can  also  play  a  role  in  their  squat  movement  pattern. Particular considerations include: 

      1. The  shape  of  the  hip  socket  (acetabulum).  Some  hip  sockets  are  shallow,  some  deep.  Some  hip  sockets  are  more  open  at  the  front (allowing  a  more  ‘knees  forward’  movement),  some  more  open  laterally, (allowing a more ‘knees outward’ movement). The shape of  a  hip  socket  is  therefore going  to  alter  the  width  of  a  stance  that  a  client is most comfortable in when squatting. 

      2. The  length  of  a  client’s  femur,  relative  to  their  trunk  length,  will  greatly  influence  squat  stance  and  external  rotation  requirement  of the hip. Longer femurs will usually require more external rotation and  a  wider  stance  in  order  to  reduce  the  acuteness  of  joint  angles  at  depth. 

   4. Usually,  more  weight  can  be  lifted  in  a  wide  stance  squat  compared  to  a  narrow stance squat. This is because of a combination of reduced acuteness  of  the  joint  angles and  the  accompanying  lowered  torque  requirement.  However, a wider squat stance often comes with an increased propensity for  knees to fall in (valgus) during the descent. 

   5. Squatting  in  a  narrow  stance may increase  the  injury  risk at the  knee  and  lower back for three reasons: 

      1. Joint  angles at  both  hips  and  knees  would  be  more  acute  in  order  to  reach depth, causing increased torque and shearing forces. 

      2. As  depth  is  increased  in  a  narrow  stance  squat,  there  is  a  risk  that  the  client’s lower leg musculature (gastrocnemius and soleus) would cause a  ‘cantilevering’  effect  between  the  tibia/fibula  and  femur,  effectively  splaying the knee apart. 

      3. Structural limitations in the skeleton may cause flexion of the spine. 

Outline of ‘model’ squat technique

Phase	Description	Common problems	Variations/solutions
Start position	Hands evenly   spaced just wider  than shoulder   width on the bar. A closer grip means the bar can be pulled onto the back with more force, stiffening up the torso.	Unable to grip bar  due to poor   shoulder external  rotation.	Widen grip until   comfortable.   Work on shoulder  external rotation  capability.
	Bar positioned just  below C7 across  upper trapezius   and rear deltoids  (high bar).	Pain across neck  where bar is   positioned.	Ensure bar is   positioned   correctly. Client will 'get used' tot he bruising! Lighten load.   The use of a pad is  not recommended  due to potential   movement of the  pad during the lift.
	Client in full   extension with all  supporting muscles  contracted for   stability prior to  descent.	Unable to hold   fully extended   position.	Ensure that the   client has no spinal  pathology that   limits ability to   extend thoracic and  lumbar spine.   Check that client  has correct posture  without load.
	Feet are positioned  just outside of   shoulder width   with feet slightly  externally rotated	Stance does not  allow full depth to  be made.  Width of stance  causes knee  valgus.	Allow client to   experiment with  stance without load  in order to find a  comfortable width stance that does  not cause excessive  trunk lean or knee  valgus.  Appropriate   internal/external  rotation and   abduction ROM   tests can be   performed to   ascertain likely   ‘ideal’ stance.

Descent	Client takes a   breath in and   braces at start.	Client becomes   light-headed.	Do not use this   technique if client  feels dizziness or  has a history of   blood pressure   issues (hyper/hypo  tension)
	Hips are flexed  marginally before  knees allowing   posterior chain to  be activated.	Client unlocks   knees first.	Client should be   coached to push   hips backward to  initiate the squat  movement.
	Hips and knees   flexed at a similar  rate until hip is   lower than knee or  femur is parallel  with floor.	Hips flex quicker  than knees causing  a forward lean of  the trunk.	Movement pattern  should be   addressed before  heavy loading. This  may includes   testing for ROM.  A wider stance may  be used.
	Full foot is in   contact with the  floor throughout  the descent.	Heels come off   floor.	Check ankle ROM.   Widen stance,   externally rotating  feet as stance is   widened.  Raise heel by use of  weightlifting shoes  or ramps
	Knees go beyond  toes in the sagittal  plane and maintain  alignment of   2nd/3rd toe in   frontal plain.	1. Knees do not go  over beyond toes  in sagittal plane.  2. Knees go too far  forwards of toes.  3. Knees go valgus.	1. Check ankle   mobility.   2. Movement   pattern should be  addressed.  3. Check for foot  eversion and ankle  restrictions.   3. Client may have  tight adductors,   therefore stretch. 3. Client may have

			weak abductors   therefore lighten  the load.
	Client maintains an  appropriate   anterior trunk lean  throughout the   movement   maintaining   lumbar lordosis   and thoracic   extension.	1. Excessive trunk  lean.  2. Lumbar spine  flexion.  3. Thoracic spine  flexion.	1. Check for ankle  restrictions.   2. Check for   hamstring/glute   tightness.  2. Check if client   can anteriorly and  posteriorly tilt   pelvis in an   unloaded situation.  3. Client may have  weak back   extensors therefore  lighten the load.  3. Encourage client  to keep chest up  and elbows under  the bar.
Ascent	Knees and hips   extend   simultaneously.	Knees extend first.	Relative imbalance  in back/hip   extensor strength  compared to knee  extensor strength.   Lighten load.
	Knees maintain   alignment over   2nd/3rd toes in   frontal plane.	Knees go valgus.	Not as big a   problem as during  the descent, but   client should be   instructed to   maintain alignment  by actively pushing  knees apart to fully  utilise glutes.
	Hips raise at the  same tempo as the  bar.	Hips rise first.	Client has relative  hip extensor   weakness.  Lighten load.

	Lumbar and   thoracic extension  is maintained.	Lumbar and   thoracic flexion.	Load is too heavy.  Lighten load.
	Bracing is   maintained   throughout the lift.  Breath is held until  final moments of  the movement.	Bracing and or   breath released   too early.	Coach bracing and  breath control.

Outline of other squat techniques

Variation	Additional   coaching points  to the ‘model’	Common   problems	Variations/solutions
Front squat	Bar racked on   anterior deltoids	Bar sits on   clavicle	Increase mobility  through shoulder  girdle so that more  protraction can   take place. Failing  that, use ‘arms   crossed’ method.
	Hands grip just  wider than   shoulder width  with a full grip if  possible, or open  hand if not.	Full grip   cannot be   taken whilst   maintaining   arm position.	Increase wrist and  shoulder mobility.
	Elbows should be  as high as   possible with   upper arm   almost parallel to  floor. Upper   arms should   point forwards.	Elbows are   dropped and  at an angle	Stretch latissimus  dorsi and practice  shoulder flexion.
	Maintain an   upright trunk   throughout lift.	Upper back   flexion.	Work on thoracic  extension.  Strengthen upper  back.  Reduce load.

Overhead squat	Grip the bar in  snatch grip width  (bar should be   level with pubis  bone when stood  at full extension)	1. Bar too high  up into   abdomen.  2. Bar too low.	1. Narrow grip.  2. Widen grip.
	Bar pressed into  overhead   position with   elbows locked   and shoulders  fully internally rotated  to engage   trapezius fully and limit movement overhead	1. Elbows   flexed  2. Shoulders   not internally  rotated	1. Reduce weight.  2. Work on   shoulder internal  rotation.
	Bar is maintained  over mid-foot   (COG) during   both descent and  ascent	1. Bar comes   forward of   mid-foot   during   descent.  2. Bar comes  back of mid  foot during   descent.	1. Work shoulder  mobility.  2. Strengthen   rotator cuff   muscles.  2. Train movement  pattern.
Goblet squat	Weight is held   against chest	Weight drops.	Lighten load.
	Hips and load   rise at same rate	Hips rise first.	Lighten load.
Split squat	Rear foot is   raised up onto a  bench or box.
	Width of split   depends upon   intention of   exercise – but   shorter split   causes more   stress through   patellar tendon  due to increased	1. Client’s front  knee feels   uncomfortable /pain.  2. Client’s back  goes into   hyperlordosis/ client’s hip	1. Lengthen stance  or do not do   exercise if pain   persists.  2.  Shorten stance.

	knee angle.   Longer split   requires more   hip extension on  rear leg.	flexors are   uncomfortably  stretched.
	Knee alignment  and stability   should be   maintained   throughout the  movement.	Knee stability  is   compromised.	Coaching cues   given to stabilise  foot contact with  ground (tripod   foot) and to focus  on knee tracking.
Spanish squat	Client’s   bodyweight is   loaded behind   the knees and   vertical with   hips. Some   forward trunk   lean is ok.	Client cannot  maintain trunk  position.	Potentially this   exercise is too hard  for client. Find an  alternative or   reduce depth.
	Client descends  to beyond   horizontal femur.	Pain in patellar  tendon.	Do not do exercise.
Zercher squat	Bar is held in the  crook of the   elbow when   elbows are flexed  to 90 degrees   and supinated.	Pain in elbow  where bar sits.	Reduce load.
Pistol squat	Knee alignment  and stability   should be   maintained   throughout the  movement.	Knee stability  is   compromised.	Coaching cues   given to stabilise  foot contact with  ground (tripod   foot) and to focus  on knee tracking.  Use a suspension  trainer for added  stability.

I hope this article has helped you understand squat techniques better! As ever, if you would like any additional help, feel free to leave a comment or contact me!

All the best,

Paul