7 Tips For A Proper Squat Technique

1) Proper Squat Technique: Hip Hinge

When most people try to squat, the knees protrude far over the toes, the butt goes straight down, and the heels come off the floor. This happens because proper squat technique requires some hip flexibility, proper balance, and a “hip hinge”.

Each time you squat you should hinge your hips so that your butt moves backwards during the downward phase of the squat, your knees will no longer protrude well over your toes (if you are tall, this may happen, but make sure it does not put pressure on your knees). Finally, the pressure of the squat will be on your heels instead of your toes and you will be able to get more depth to your squat.

2) Proper Squat Technique: Straight Head Position

One major mistake people make when they squat is rounding their necks, or looking down at the ground. The spinal alignment is automatically thrown off, which makes the squat a very dangerous exercise, especially if you are using a lot of weight.

Pick a spot on the wall that’s in line with your eyes while you are standing straight, then as you squat down, keep your eyes on that spot. Your head will be automatically in the correct position.

3) Proper Squat Technique: Chest Out/Shoulders Back

A key theme with the squat is to make sure your spine is in proper alignment. By keeping your shoulder back and your chest out, your lower back will most likely have the correct natural curve. If you instead round your shoulders and sink your chest in, your spinal alignment will be thrown off.

4) Proper Squat Technique: Slightly Arched Lower Back

As you can see in the picture to the right, the bottom of the spine (known as the lumbar spine) has a slight arch. You should keep your lower back flat, to slightly arched as you squat.

Hyper-extending your lower back by arching too much, or rounding your back can put significant pressure on the intervertebral discs, which are soft gel like cushions that protect each vertebrae. If the disc ruptures because of too much pressure, a portion of the spinal disc pushes outside its normal boundary, which is called a herniated disc and may require surgery to repair. We can’t emphasize enough to make sure your lower back is flat to slightly arched throughout the entire squat movement.

5) Proper Squat Technique: Athletic Stance, Toes Pointed Out

Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).

One common mistake when people use too much weight is that one, or both knees will cave in towards their center. Make sure to keep your knees out and choose weight that is appropriate for your level.

6) Proper Squat Technique: Exhale Up/Inhale Down

Breathing is very important for squatting in particular because it is a challenging exercise. Improper breathing can make you light headed, or nauseous, and in extreme cases, some people even black out.

As you are lowering yourself, remember to take a deep breath in, then as you are pushing up, breathe out forcefully. Always keep this breathing pattern. Towards the last few reps, you may consider taking a few extra breaths at the top of the squat position as you are standing for some extra energy.

7) Proper Squat Technique: Depth of the Squat

The depth of the squat primarily depends on your hip flexibility. If your hips are very flexible, then you may be able to squat “below parallel” (hamstrings are below parallel with the floor) and if you have poor hip flexibility, then you will be “above parallel”.

In general, try to shoot for your hamstrings about parallel with the floor, which deeply engages your thighs, hips, and glutes. Some power lifters will squat “ass to grass”, which we think for most people is too dangerous. If you can go lower than parallel that’s fine, just make sure you don’t experience any pain in your knees, or lower back, and always keep your lower back flat, to slightly arched.

A couple other tips to keep in mind is as you are practicing proper squat technique is to look at the profile of the squat as you are standing sideways towards the mirror. You may also consider videotaping your form as well.

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Eight Exercises For Better Posture

Shoulder-Abductor Stretch

Lie on the floor with your knees bent and your arms straight up in the air. With your back flat, slowly move your arms back and down toward the floor, keeping them straight and close to the sides of your head. Hold for 20 to 30 seconds.

Peel

Stand facing a wall and place your right arm against it,
fingers pointing to 3 o'clock. Keeping your shoulder and arm flush against the wall, rotate your body to the left by moving your feet. When you feel a stretch along your chest, hold for 20 to 30 seconds. Progression: After you've gained enough flexibility to perform the stretch with your body perpendicular to the wall, move your arm up to 2 o'clock, then progress to 1 o'clock.

Kneeling Lat Stretch

Kneel in front of a Swiss ball with your left arm on the ball and the other hand on the floor. Move your left arm forward until you feel slight tension. Hold for 20 to 30 seconds and repeat with your right arm. Progression: At the end of the stretch, when your arm is straight, slowly move it inward across your body until you feel tension.

Swiss-Ball T

Grab a pair of 2- or 5-pound dumbbells and lie facedown on a Swiss ball. Start with your back flat, your chest off the ball, and your arms hanging down, palms forward. Squeeze your shoulder blades down and together as you extend your arms to the sides, creating a T with your torso. Pause, then return to the starting position.

Incline Dumbbell V Raise

Lie facedown on an incline bench and hold dumbbells below your shoulders, thumbs pointing forward. Raise the weights in front of you at 45-degree angles, forming a V with your arms, until your arms are almost parallel to the floor. Pause, then lower the weights.

Kneeling External Rotation

Kneel with a cable station to your right and a small folded towel under your left armpit. With your left hand, grab the low pulley handle. Starting with the handle at your navel, rotate your arm away from your body to a 10 o'clock position. Pause, then return to the starting position. Finish the set, then repeat with the other arm.

Single-Leg PNF

Stand with a cable station to your left. Lift your right foot off the floor and reach across your body with your right hand to grab the handle. Pull the cable up and across your body while rotating your thumb to the right so that at the top of the move, your arm is straight and to the right of your shoulder. Reverse the move to the starting position and finish a set before repeating with your other arm.

Standing Cable Reverse Fly

Grab the left handle of a cable-crossover system with your right hand and the right handle with your left. Lean back and pull the handles down and across your body while squeezing your shoulder blades down and together. Pause, then return to the starting position.

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