6 Golden Rules for the Perfect Squat

The squat is one of the most fundamental and important exercises you can master. We squat when we sit, we squat when we return to a standing position. We squat in many everyday activities. It is useful for someone who is new to exercise and elite athletes playing sports. Experts regard the squat as one of the?most effective?exercises for enhancing athletic performance[i]. Benefits of squats include strengthening leg muscles and joints, promoting fat burn and weight loss, improving flexibility, just to name a few. It is relatively easy for most people to perform because it does not require any equipment for a workout routine. It is an exercise that is easy to implement but it is also an exercise that can be done incorrectly.

There is a common misconception that there is only one way to squat. Given that human beings are born with different biomechanics and physical shape & sizes, it is incorrect to say that there is a one size fits all approach to squatting. What may work for one individual may potentially be challenging for another. For instance, a low barbell squat is ideal for people with ankle mobility issues, high bar squats are ideal for people with a long torso and short femur. Individuals with long femurs may want to consider having a wider stance. Perhaps the heels need to be slightly elevated with a wedge because of tight or weak hamstrings, or poor ankle dorsiflexion. Understanding your biomechanics will help you determine which approach is most suitable for you to remove or reduce knee pain when squatting. Once you have identified this, there are some golden rules you must consider when performing a squat:

1. Spine must always be neutral. Spine must have natural curvature in every stage of a squat. This means avoid forward rounding of the spine, excessive pelvic tilting, jerking, twisting, or contorting during the squat. ? ?
2. Core must always be engaged. It is essential to uphold intraabdominal pressure to stabilize the core and minimize the compressive forces on the spine. ?
3. Perfect your foot placement. Regardless of whether your stance is neutral, narrow, or wide, it's crucial that your knees align with the direction of your toes. Avoid excessive inward or outward pushing or pulling of the knees. ?
4. Ensure your feet are consistently grounded. Always exert pressure through the middle or rear of your foot, avoiding pushing through your toes or letting your heels lift off the surface. ?
5. Execute deliberate contractions and controlled movements. Whether you're performing rapid repetitions or slow ones, ensure that your movements are controlled. Avoid bouncing off in the lower position, as it can subject the knee and lower back to increased forces. ?
6. Prioritize warming up before lifting heavy loads. It's essential to engage in a pre-load warm-up to activate the muscles in use, enhance flexibility and mobility. This preps your joints and connective tissues, promoting muscle elasticity, thereby reducing the risk of injuries, and enhancing overall performance.

Feel free to reach out if you need any help with perfecting your squat!