05/02/2025
Right or wrong way to squat? From the perspective of a physiotherapist, personal trainer and a powerlifter …
“Knees shouldn’t go past your toes!”
“Keep your chest upright!”
“ Knees pointed forwards!”
“ Squatting is bad for your knees!”
I’m sure at some point in your life, you would’ve been told these. You may have heard it from a health professional, or a concerned friend or family member. Where did these information come from? Are these advice valid at this day and age? Who is this advice valid for? I am here to help you break it down just a bit…..
A squat is a functional, dynamic movement that involves many muscles and occurs over multiple joints. The main idea is to ensure all the muscles and joints involved in the movement work synergistically to produce the movement, and to ensure that the forces are transferred properly through the body, from the ground up. The movement should not be causing you discomfort as well.
Problems starts when we restrict movement in even just one joint segment. What happens is that it changes the sequence of movements, placing undue strain to the other joints involved like the lower back. This is just one issue we have to look into, which we can actually work on with mobility exercises and stretching.
Of course if strength is the issue, that can be worked on with some strength and stability training.
There are other factors that affect how you squat, and I’ll name just a few:
1. Male vs Female
Males tend to lean forward more to achieve a deeper squat. This is likely due to the structure of the pelvis and hips , and possibility of a longer femur as well ( as they tend to be taller, not excluding the taller females as well). Females tend to use more knee and pelvic movements to achieve squat depth, thus more hip and knee flexion and a more upright torso.
2. Reduced joint mobility
Reduced mobility in ankle or hip segments will lead to reduced synchronisation of joint movement in a squat, and may cause antoehr joint to move more than its available range. This can lead to pain or even injury.
3. Where you place the load
The bar can be placed over the back or in front. This affects the centre of mass thus changes the way you move as well.
So what do I do, you may ask. Let’s keep things simple.
Firstly, joint mobility is essential to prevent or relieve stress to the other joints. Ensure your mobility is something you work on.
Secondly, joints must move in synchrony. All joints should flex and extend at the same time. The torso moves down as the knees move down at the same time. That cue works well for me.
Thirdly, if you are experiencing pain or discomfort, do seek help from a professional who can access what is causing it. You could also modify the squat to ensure pain free movement ( e.g. alter foot placement, use a supported surface, elevate the heels etc.).
In the next post, we will explore exercises that you can do to help you achieve the squat your body is able to do. It’s not impossible to do so don’t give up so easily.
Till next time…….
Sharmala signing off……
