Couldn’t make it to the Squat Clinic? No worries — here’s a full breakdown of the major takeaways to help you move, lift, and train smarter.
Anatomy & Biomechanics: Key Concepts
Femur Length Matters:
- Some individuals have longer femurs relative to their lower legs.
- This leads to a more forward-leaning squat.
- Solutions: Elevate heels with plates or utilize a low-bar position to reduce lumbar stress.
Stable vs. Flexible Regions:
Stable Regions:
- Foot: Maintain a Tripod Foot — equal contact on heel, big toe, and pinky toe. This foundational setup drives proper squat mechanics.
- Spine: Maintain a neutral spine and consistent spine angle. We used a PVC pipe drill for feedback to feel loss of control.
Flexible Regions:
- Ankle: Limited mobility shifts stress to other areas, compromising efficiency and balance.
- Quick Ankle Mobility Screen: From a kneeling position, drive knee over toes toward a wall.
- Goal: Knee reaches \~4 inches beyond toes without heel lift.
- Hips: Proper hip hinge prevents compensations in the lower back.
Mastering the Hip Hinge & Spine Control
Learning to hinge at the hips while maintaining spinal stability is crucial for safe, powerful squatting.
Drills to Practice:
- Dowel Hip Hinge: Keep dowel in contact with head, mid-back, and sacrum.
- Controlled Sit-to-Stand: Practice from a box or chair to refine balance and control.
When mobility is lacking, stable areas are forced to compensate — leading to altered mechanics, reduced efficiency, and increased injury risk.
What Makes a Squat Successful?
Vertical Bar Path: When viewed from the side, the bar should track along a vertical line both descending and ascending.
Modifications & Cues to Improve Your Squat
- Heel Lift with Plate: Compensates for limited ankle mobility, allowing better depth.
- Shoes Off: Improves foot awareness, tripod stability, and control.
- Pause Squats: Pause at the bottom to fine-tune balance, knee alignment, and lumbar control.
- Box Squats: Build depth consistency and confidence before progressing to full range.
Common Squat Questions
What stance width is best?
Everyone’s structure is different. Key Rule: Knees should always track in line with toes.
Is it okay if my knees cave slightly?
A mild “adductor whip” on ascent is normal under load. Red Flag: It should not be excessive or consistent throughout the movement.
Final Thought
“Not every squat is for every person.”
Your anatomy, mobility, and experience level dictate which squat variation works best for you. Smart modifications allow you to continue training safely while building strength.
Need help fine-tuning your squat? We’re here to assess, coach, and help you train pain-free.