We can choose how we squat based on a variety of goals.

Squats can be done in many different ways. Squats can be done without any additional equipment, using only body weight for resistance. It is always good to think about your personal goals for the exercise before choosing which version of squat you want to do.

PURPOSE OF BODYWEIGHT:

Bodyweight squats can be used to develop good form, at least in the beginning. It is fine to add some resistance once you have perfected your form. Additionally, when squatting at a slower pace, you can still build muscle using only your bodyweight as well.

DEPTH OF SQUAT:

One of the biggest questions about how to do squats is - how low do you go? This depends on your goals for the movement. The quadriceps muscles - the big muscle on the front of the thigh, will be most active when your thighs are parallel to the floor. If your goal is bigger, stronger thigh muscles, stopping when the thighs are parallel to the floor would be a good option.

Squats are also very good for improving daily function - for example, getting up and down for gardening, getting items from the lower cupboard, and getting up and down from the floor. This requires strength through the whole range of motion and also enough movement at the ankles, hips, and knees. If this is your goal, you can lower down as far as you are able while maintaining good form.

EVEN SHALLOW SQUATS ARE GREAT

If you can't squat that low, however, you will still experience benefits!

Think about things like walking upstairs, hiking, or walking uphill - these activities actually use the quad muscles more in a shallow range, so a shallow squat will still improve your muscle strength & ability for these sorts of activities!

POINTERS FOR GOOD SQUAT FORM:

No matter what your goals are for the squat, the limiting factors are the same - you must be able to do the movement with good form. What is good form?

Try to keep the upper body parallel with the shin (tibia) - towards being vertical. Both the torso and lower leg will angle forward somewhat. How far forward will depend on your strength, leg length (thigh bone vs lower leg bones), and how deep you squat. Why we keep the torso & shin parallel with each other: In order to get the range of motion from the right joints, and work the targeted muscles.

It’s okay for the torso to lean forward to some degree- I used to feel like I was a squats failure because they’d say to try to stay upright and I’d be like, ‘I fall over if I do that! I must be a loser.’ So some forward lean will be natural- especially with a bodyweight squat when you don’t have any added weight to help counterbalance you from falling Backward. At the same time, if you let your upper body & knees move TOO far forward, your weight will be shifted forward putting more strain in the joint between the kneecap and the thigh bone (patellofemoral joint - one of the joints in the knee), and you will not be getting the benefit of the movement which is to move through the ankle, hip, and thoracic spine, work the quads and hip extensors and strengthen the core muscles. So you can see we’re missing the point in that case.

Here are a few tips to help you keep the torso more upright:

• PULLING BODY DOWN - Think about pulling your body down as opposed to letting gravity lower you towards the floor. Using the iliopsoas - one of the hip flexors that attaches to the lumbar spine and runs through the pelvic cavity to attach to the thigh bone, increases the stability of the core as you squat.
• CHEST LIFTED - Keep the sternum lifted and the shoulder blades back to keep the upper body back over the midfoot as you squat.
• CORE ENGAGED: Gently engage the core muscles, and if you can engage the pelvic floor it will help.
• LENGTHEN SPINE: Think about lengthening your spine and something holding your head up as you fold at the hips, knees, and ankles - as if you were folding straight down a line on an accordion. The spine should stay long and not collapse as you squat.
• HOLD ARMS OUT: Hold your arms straight out in front to help counterbalance.
• NECK NEUTRAL: Keep your neck in neutral, avoid looking down which may pull your shoulders forward.
• Think of lowering your bottom down between and towards the back of the heels.
• WEIGHT OFF TOES: The heels stay down but you should not have weight on the toes. If you draw a line down through your shoulder it should be about over your midfoot.
• KNEES ARE ALIGNED OVER FEET - the front of the knee will move forward towards the toes, but it should not be collapsing in or leaning out. The hips and ankles have to bend. When the hips and knees bend, the knees will travel forward. The knees will move forward as the lower leg angles forward. How far forward the knees travel forward will depend on the length of your thigh bone and lower leg bones, and how deep you squat. There should be no pressure or discomfort at the front of the knee - this is very important to avoid aggravating the patellofemoral joints.
• FEET FLAT: Feet are flat on the floor (not rolling up to toes, or to the inside or outside of the foot) and toes pointing forward - this will improve the movement in the ankles and use the calf muscles more.
• WEIGHT ON BALL & HEEL OF FOOT: You should feel both sides of the ball of the foot (on the inside and outside) and the heel of the foot firmly planted to provide a very stable base for you to work on.
• The squat should feel very stable and controlled. If you feel like you cannot keep good form, try holding a weight in front of you or not squatting down too far, or any of the versions of the squats that are assisted. Trying to go lower with poor form is exactly what led to people thinking squats cause knee or back pain and should be avoided. Squats are really good for you when they are done correctly.

Keeping the small curve in the low back as you squat down can be hard for a lot of people. It may be helpful to actively pull yourself down at the beginning of the squat. One of the hip flexors (iliopsoas) is attached to the low back (the lumbar part of the spine). Activating these muscles can make it easier to hold the low back in a neutral position.

The exercise is designed to move through the hip, knee, and ankle joints. There is no benefit to it the squats down lower by moving through the back, so only go as low as you can maintain a still spine.