Squats are one of my favorite compound leg exercises. They’re also a functional movement. We squat when we sit in a chair or get in and out of our car! I’ve had people tell me they can’t squat because of their knee pain, but when done correctly, squats strengthen your knees, hips, and quadriceps! Here are some common squat mistakes and how to fix them so you can strengthen your legs safely!
Squat stance – Everyone will have a different stance. Some are wider or more narrow than others. Typically I have my clients start by standing with their feet shoulder width apart and their feet turned out slightly (about a 45 degree angle.) Because all of us have different leg lengths and mobility, you may need to play around with the stance. You may need to stand wider or more narrow.
Hip depth – Squatting where your hips are 90 degrees or your thighs are parallel to the floor is most ideal. If you’re unable to do that. Try widening your stance. You can also pull a chair and squat onto the chair and stand back up so you know you’re going low enough! You don’t have to sit all the way to the ground or “ass to grass.” If you can break parallel while maintaining form, that’s great but not necessary!
Neutral spine – I cue my clients to keep their chest up or “proud” while engaging their core when doing a squat. There is no bending at the waist, hunching your back, or arching your back. We want to keep our spine neutral. This prevents any back injuries, especially when you squat with weight.
Elevating heels – If you need increase mobility in your ankles so you can squat lower, you can grab a slant board or some small plates for your heels to be elevated. You want to make sure it’s a stable surface so you don’t fall. By elevating your heels, you increase ankle mobility and can squat lower. It’s also another way to activate more quadriceps.
Knees bending over your ankles – An old cue was to keep your knees in line with your ankles and not go over your toes as you squat, but this aligns more with a hip hinge or a deadlift and not so much with a squat. I tell my clients to bend their knees in the direction of their toes.
Breathing – I cue my clients to inhale as they come down and exhale as they come up. Synchronizing your breathing with the movement can help engage core as you squat. It also prevents you from holding your breath since you have your breathing in sync with the squat movement.
Proper footwear – I recommend wearing flatter shoes or even minimalist shoes while lifting. That way you can feel the ground and be more stable. Many running shoes have thicker soles which may be good for running, but it doesn’t keep you very balanced while lifting.
Overall squats are a great movement pattern to incorporate into your program. They strengthen your legs and maintain and improve all the squatting you do in everyday life! Let me know which squat tip(s) you try, and how it helps you!
If you need help with your squat form or any other exercise, contact me here!
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