Quick Tips on Squats: Answering Your Biggest Concerns
The squat is often called the "king" of all exercises, and for good reason. It is a fundamental movement that builds strength across your entire body, from your core and back to your hips and legs. However, if performed incorrectly, it can also lead to injury or simply fail to deliver the results you are seeking.
When people ask about the squat, their concerns often centre on safety, technique, and how to make the exercise effective for their goals. We can address these issues by focusing on the core principles of proper execution.
Is It Safe for My Knees?
One of the most common worries is the safety of the knees. The notion that the knees should never travel past the toes is a long-standing myth that often leads to poor form and, paradoxically, more strain.
The Right Focus: Instead of limiting your forward knee travel, the key is to ensure the knees track in the same direction as your feet. If your feet are pointing slightly outward, your knees should follow that line. Allowing your knees to cave inward is the primary risk factor.
Keep Your Heels Down: You must maintain contact between your heels and the floor throughout the entire movement. Losing this contact can shift your weight forward, excessively loading the knees and compromising stability.
How Deep Should I Go?
The depth of your squat is crucial for effectiveness and for hip health. Many people stop too high, limiting the activation of their glutes and hamstrings.
The Goal: Aim to lower your hips until the top of your thighs are parallel to the floor, or even slightly lower if you can do so while keeping a neutral spine. This is often referred to as 'breaking parallel'.
Listen to Your Body: Your individual anatomy (hip structure, ankle mobility) will dictate your maximum safe depth. The limiting factor is usually the point where your lower back starts to round forward, known as a 'butt wink'. Stop just before this happens to protect your spine.
What About My Back?
Protecting your lower back is paramount, especially when lifting weights. The integrity of the spine relies on maintaining a rigid, neutral position.
Brace Your Core: Before you initiate the descent, take a deep breath into your stomach and brace your abdominal muscles as if preparing for a punch. This intra-abdominal pressure is your body’s natural weight belt, providing stability to your torso and spine.
Stay Neutral: Focus on keeping your chest up and your gaze straight ahead (or slightly down). Avoid letting your upper body fold over excessively. The angle of your torso should ideally remain parallel to the angle of your shins.
Addressing Ankle and Hip Mobility
Poor mobility in the ankles and hips is often the silent culprit behind bad squat form. If you cannot reach the proper position, your body will compensate, usually by rounding the back or letting the knees cave in.
Test and Improve: If you find it hard to hit depth without a 'butt wink' or your heels lifting, consider dedicating time to mobility work. Ankle drills and hip flexor stretches can significantly improve your form and, consequently, the effectiveness of the exercise.
The squat is a complex, full-body movement. By understanding the common pitfalls, like allowing the knees to collapse or the back to round, you can establish a safer, more effective technique. Prioritise stability over the amount of weight you lift, and focus on the quality of every repetition.
