Mastering Squat Techniques for Aspiring Fitness Professionals

Understanding the Basics of Squatting

Squatting comes in many forms:

• Functional, everyday 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

  
  

Covering technique for every version would take a long time! However, there are common considerations and technique points that you need to know as a personal trainer (PT). This article highlights the key pointers. It's not a diagnostic tool, but it will help you understand what is happening in a client’s squat movement better.

The Physiology of Squatting

The squat primarily targets the knee and hip extensors. It also strengthens the trunk. Here’s a list of muscles involved 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 stabilization

• Latissimus Dorsi – spinal extension and pelvic stabilization

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

• Abdominals and Core – spinal and pelvic stabilization

  
  

Squatting is often referred to as a ‘triple extension’ exercise. Extension at the knees and hips is clear. The third type of extension is at the ankle, known as ‘plantar flexion’ in the UK.

The Model Movement Pattern for Squats

There’s much debate about what constitutes correct squat technique. There is a ‘model’ movement pattern for squats that is both biomechanically efficient and safer than others. However, it’s important to note that there isn’t one optimal technique for all clients. We all have different anatomy, physiology, and squatting objectives. Squat movement patterns that deviate from the ‘model’ may be a compromise of mobility or the need to exert force in a specific way, but that doesn’t always make them ‘wrong’!

Four Key Points for the ‘Model’ Movement:

1. Simultaneous Folding: Squatting should involve a simultaneous and equal folding of hips and knees. Both joints should flex at the same rate during the descent and extend at the same rate during the ascent. A slight break at the hips before the knees is sometimes recommended to engage the posterior chain fully before descending.

   
   

2. Bar and Hip Alignment: The bar should rise at the same rate as the hips. Regardless of the squat technique used, the bar (or any load) should rise at the same rate as the hips. There should be no loss of force from the legs to the load due to back caving or lack of hip extension.

   
   

3. Load Positioning: The goal in most squat variations should be to keep the load as close as possible to the client’s Centre of Gravity (COG). This helps maintain balance and allows for maximal force exertion. Keeping the load centred over the COG also minimizes forces at the knees and lower back.

   
   

4. Maximum Depth: The maximum depth of the squat should usually be when the hip is at or preferably below the knee. The deeper the squat, the more active the gluteus maximus becomes. Therefore, the goal for most people should be to descend to their greatest safe depth, which is the point before the lumbar spine starts to flex dangerously.

   
   

Debunking Squat Myths

Myth 1: Knees Shouldn’t Go Past Toes

Functional movement often requires the knees to go beyond the toes during a deep squat. Training in a similar pattern makes sense. However, pushing knees beyond the toes increases shearing force through the knee joint, especially for those with a history of knee injury or limited training experience. If knee motion is restricted, clients may need to lean forward more, increasing torque on the lumbar spine and potentially raising injury risk. It’s wise to allow knees to move slightly forward while maintaining a moderate forward lean to distribute forces evenly over the joints.

Myth 2: Don’t Squat Beyond 90 Degrees

Many believe squatting deeper than 90 degrees will cause knee injury. However, if appropriate movement patterns and conditioning are established before heavy loading, and biomechanics are considered, there is no increased injury risk. In fact, squatting beyond 90 degrees can strengthen the knees!

Myth 3: There’s a Perfect Stance Width

There is no ‘one size fits all’ for squat stance width. It depends on the squat's function and the individual’s limitations. For example:

• Picking up a baby may require a wider stance.

• Coming out of a receiving position in an Olympic lift may prefer a narrower stance.

• Powerlifting often sees a wider stance.

  
  

Your mobility greatly influences how you squat. A lack of mobility may require adapting the movement around limitations, but that doesn’t mean the prescribed pattern will be optimal. We should aim to improve our client’s mobility.

Common Squat Problems and Solutions

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 Position | 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' to the bruising! Lighten load. The use of a pad is not recommended due to potential movement of the pad during the lift. |

| Full Extension | 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 Position | Feet are positioned just outside of shoulder width with feet slightly externally rotated. | Stance does not allow full depth to be made. | Allow client to experiment with stance without load to find a comfortable width 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. |

Additional Squat Techniques

Front Squat

• Bar racked on anterior deltoids.

• Bar should be level with the pubis bone when stood at full extension.

• Increase mobility through shoulder girdle for better protraction.

  
  

Goblet Squat

• Weight held against the chest.

• Ensure the load rises at the same rate as the hips.

  
  

Split Squat

• Rear foot raised on a bench or box.

• Width of the split depends on the intention of the exercise.

  
  

Pistol Squat

• Requires significant knee alignment and stability.

• Coaching cues should focus on stabilizing foot contact with the ground.

  
  

Conclusion

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

All the best,

Paul