The Squat Exercise

What, When, Why and How - Part 2

 By Mike Casey

In my last article we looked at why the squat is so important, not just for sport, but for general health and wellbeing as well. As a follow-up to that article, I shall now describe how to perform a number of different variations of the squat exercise with good technique.

First, I shall look at some of the basics of the squat exercise that apply to all variations of the exercise.

Stance Width:

The easiest way to find the ideal stance width for each individual is to manipulate the width and the amount your toes point out (up to 30 degrees) until you can comfortably squat down and touch your fingertips to the floor. Beginners often need a wider stance as this requires less flexibility when descending into the squat. This is fine so long as the centre of the knee racks over the second toe throughout the movement. As the body loosens up and more squatting experience is gained, it will be possible to use a narrower stance.

Descent:

If you are squatting a load that you cannot squat comfortably more than twenty times, it is very important to take a fresh diaphragmatic breath before descending into the squat. Once you have done this, activate the abdominal wall by slowly drawing the belly button in towards the spine. This needs to be performed before every repetition - the better your core function is, the easier this will be and the less likely you are to get injured!

Go as deep into the squat as you can without rounding your lower back (unless you have a load you comfortably squat more than twenty times). As you descend it is important to allow your hips and buttocks to drop back slightly - as if you were going to sit back down into a chair. This counter-balances the weight of the trunk moving forwards. A very important consideration is that the bar should remain above your feet at all times and not be allowed to migrate forwards - if this happens, the body weight will come forward onto the balls of the feet as opposed to being centred between the balls and heels of the feet.

Ascent

As you ascend release the air in your lungs that you inhaled before you began the squat through pursed lips. Imagine a trumpet blower blowing a horn. Be very careful to ensure that your knees do not drop inward towards each other - this indicates that the abdominal wall is not stabilising the pelvis effectively. If this happens, seek assistance to re-condition the abdominal wall.

Whilst this is the basics for a squat, I strongly recommend having an exercise professional look over your technique to ensure you are performing the movement properly.

Now let us look at some of the variations of the squat.

Back Squat:

This is the most commonly seen squat in which the bar is placed over the back of the shoulders. Ensure the bar is on the meaty part of your shoulder muscles and is not allowed to ride up on to your neck. Also bring your hands as close together as is comfortable.

Front Squat:

In this version of the squat the bar is placed over the front of your shoulders. It is a very good way to perform the exercise for those with rounded shoulders or forward head posture.

Overhead Squat:

An overhead squat is a very challenging exercise and should only be performed by those with a high level of conditioning or in the presence of an exercise professional. It involves holding the bar directly above your head as you descend into the squat.

Jefferson Squat:

This is an excellent version of the squat, particularly for individuals who have problems with their sacro-iliac (SI) joint. Due to the fact that the feet are so wide apart, the posterior portions of the pelvis are forced together, thus improving stability in the SI joint.

If you would like more information on the squat exercise then please contact Mike Casey on 07971 629380 or at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

Good luck!