The Most Important Exercise: Introduction of Squatting Mechanics
The squat is considered one of the 4 core lifts (squat, deadlift, bench, and overhead press) and the primary lift for lower body strength. Squatting primarily strengthens the quads and glutes while also strengthening calves, hamstrings, and low back. The squat is a fundamental exercises for building power, explosiveness, and muscular endurance which makes it beneficial for athletes, middle-aged adults, and older adults. Being that it is an elementary exercise, it is important to understand the basics to decrease risk of injury, optimize performance, and maximize benefit.
Foot Placement
Which is better for squatting wide or narrow base? It depends on the muscle that you want to emphasize during your squat. A wide base, placing your feet shoulder width or wider, increases glute activation; whereas, narrow base squats emphasize inner quad activation.
As squat width increases it is recommended that toe-out increases as well. This ensures that the force that is generated during the squat is distributed appropriately through the knee and hip, decreasing likelihood of injury.
Knee Placement
Tracking of the knee should be in line with the direction of the toes and should not go beyond the toes to minimize the force that is placed on the ligaments of the knee.
Depth
This also varies depending upon level of fitness and goals. For example, athletes should get as deep as comfortable while maintaining proper form and older adults should get similar depth as chairs in their home.
Trunk Positioning
Maintain an upright position throughout range of the squat. Rounding of the low back at the bottom of the squat may indicate that the squat is too low or a weighted squat it too heavy. Decrease depth or weight to maintain proper body mechanics and decrease likelihood of injury.
Bar Placement
For those utilizing barbells for weighted squats, place the bar across your upper back, along the upper trapezius. If the lower back rounds at the bottom of your squat the weight may be too heavy and should be reduced to allow for proper body mechanics and decrease likelihood of injury. Bar placement is also an important topic and will be addressed in future blogs as it alters foot, knee, and hip mechanics.
Conclusion
The perfect squat form varies with each individual based on their body type, age, level of fitness, and goals. It is important to find the right combination of elements that works for you. Squatting should become a key exercise in everybody’s exercise routine to build and maintain lower body strength to optimize function during activities that mimic this motion, such as getting out of a chair or walking up/down stairs. It is important to start with body weight to ensure proper body mechanics and decrease likelihood of injury. DO NOT sacrifice body mechanics for increased weight as this significantly increases the likelihood of injury.
Athletes: Utilize barbell squats with squat slightly wider than shoulder width, feet slightly toed out, and get as deep as you can comfortably go without compromising form.
Middle-aged and older adults: Start with body weight squats with feet shoulder width apart, feet slightly toed out, and get as deep as you can comfortably go. Utilize a chair by crossing your arms across your chest, slowly lowering yourself to the chair, pause, and stand without using your arms. Once this is too easy, you can progress this by tapping you bottom on the chair rather than pausing.
References
Lorenzetti S, Ostermann M, Zeidler F, et al. How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading. BMC Sports Sci Med Rehabil. 2018;10:14. Published 2018 Jul 17. doi:10.1186/s13102-018-0103-7
Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. The Journal of Strength & Conditioning Research, 23(1), 246-250.