Right Type of Squat For You

I can’t get enough of squatting! There are so many ways to modify a simple squat to give you the benefits you’re seeking from this exercise (which is why it's one of my Top 3 Home Exercises). There are also a lot of ways to do this exercise wrong, so below I have added some tips and tricks to ensure you are using this exercise to benefit YOUR body.

Image 1 - Start Position

When performing a body weighted squat correctly, you should notice benefits in hip mobility, blood flow and possibly strength, depending on your previous levels of physical activity.

Begin by standing upright with feet hip width apart or slightly wider. Feel free to turn your feet out slightly, however try not to go overboard with outward rotation of your feet. An outward rotation of your feet of about 10-20 degrees is generally accepted unless you have previously been instructed to do otherwise by a Physiotherapist or exercise coach.

Image 2 - Mid Position (Good for Beginners)

Initiation of a squat is usually where I see the most issues. Initiate this movement by sending your bottom backwards. A really handy cue is to imagine you are sitting down on a chair. Better yet, try sitting down on a chair before you start squatting and observe how your body naturally moves.

A common issue when squatting is bending at the knees without allowing your hips to sit back. This will shift your weight forward over your toes and load your quads at a higher level than your gluteal muscles. If you can initiate your squat by getting your bottom back, your knees will naturally soften and bend allowing you to keep your weight back over your heels and loading both glutes and quads at a better muscular balance. Finally, move at a slow to moderate pace into a deep squatting. Listen to your body and make sure to stop where you feel resistance.

Image 3 - Deep Position (Good for Experienced)

*Trick Movements: Knee Alignment

Watch for your knees to stay behind the line of your toes (Beginner Squat). You will achieve this outcome by bringing your hips back as described above.

*Trick Movements: Gluteal Activation

Ensure your glutes stay active by avoiding any inward knee movements. Make sure your knees track over your 2nd toe as you move through your squat.

Squat Challenge 1 - BALANCE & STRENGTH

If you want to challenge yourself further in balance and strength try a single leg squat with same form as described above. Note that with a single leg squat your hips and pelvis should remain horizontal. A common mistake people make when performing a single leg squat is allowing the hip and pelvis of the lifted leg to drop below the opposite side. By ensuring your hips stay neutral, you will activate your pelvic stabilizing muscles functionally, ensure maximum benefits from the exercise and reduce risk of injury.

Squat Challenge 2 - PLYOMETRICS & POWER

Are you a runner, or does your usual exercise activates involve running, hopping, skipping and jumping? If so, a jump squat is a great in-home exercise for you that will continue to develop your body’s loading abilities. Lowering down into your squat with the same form as above, progress to an explosive push up from mid-range squat position into a jump. Note that the correct form includes pushing off from the toes and landing quietly on your toes first before allowing your heels to touch down as you return to your mid-range squat position.

*Safety Warning

When performing the exercises outlines above it is normal to feel stretching and a gentle warmth / burning sensation in desired muscles. If these exercises are causing sharp joint pain it is likely that the movement pattern is wrong and this exercise will not be good for your body. Please do not push through any sharp joint pain. If you are feeling sharp joint pain with any of the exercises listed above please consult with your Physiotherapist or exercise coach before continuing to work on this exercise.