Technique Series: Squating
Proper Form for Squatting: How a Physiotherapist Can Help
The squat is one of the most effective exercises for building strength in the lower body, targeting the quads, hamstrings, glutes, and core. However, performing squats with poor form can lead to knee, hip, or lower back injuries. Learning proper squat technique is crucial for maximising results and avoiding strain. Physiotherapists can play a key role in helping you improve your squat form and prevent injuries.
Proper Squat Form
Here are the essential steps to perform a squat with correct technique:
Set-Up: Stand with your feet shoulder-width apart, toes pointing slightly outwards. Your body weight should be evenly distributed across your feet. Keep your chest up, shoulders back, and engage your core to maintain a neutral spine throughout the movement.
Initiate the Movement: Begin the squat by pushing your hips back, as if you’re sitting down in a chair. This engages your glutes and helps keep your knees from travelling too far forward. Your knees should track in line with your toes but not extend past them.
The Descent: Lower your body by bending your knees and hips, keeping your chest up and your back straight. Aim to squat until your thighs are at least parallel to the ground. If your mobility allows, you can go lower, but only if you can maintain good posture.
Knee Position: As you squat, make sure your knees do not collapse inward (knee valgus). They should stay in line with your toes throughout the movement to avoid putting unnecessary strain on your knee joints.
The Ascent: Drive through your heels to push your body back up to the starting position. Keep your core engaged and squeeze your glutes at the top. Avoid rounding your lower back or leaning too far forward as this can stress your spine.
Breathing: Inhale as you lower into the squat and exhale as you press back up. Proper breathing helps maintain core stability and balance during the movement.
How a Physiotherapist Can Help
A physiotherapist can assess your mobility, flexibility, and movement patterns to help you achieve better squat form. They may evaluate the flexibility of your hips, ankles, and knees, as limited mobility in these areas can hinder your ability to squat correctly.
For example, tight hip flexors or limited ankle mobility can force you to compensate by leaning too far forward or placing too much strain on your knees. A physiotherapist can prescribe stretches and mobility exercises to address these limitations and improve your range of motion, allowing you to squat more effectively and safely.
If you’re recovering from an injury or experiencing pain while squatting, a physiotherapist can provide modified exercises to help you build strength while protecting vulnerable areas. They can also correct any muscle imbalances, ensuring that your quads, hamstrings, and glutes are all working together to support the movement.
Conclusion
Proper squat form is key to building strength and preventing injury. A physiotherapist can help you improve your technique, address any mobility issues, and keep you lifting safely. Whether you're new to squats or looking to refine your form, their expertise can be invaluable in helping you achieve your fitness goals.
