The squat might look like a simple movement: bend the knees, lower down, stand back up. But when you unpack it, the squat is one of the most complex exercises in strength training. It demands coordination between muscles, joints, breathing mechanics, and neural control.
And here is the truth: your setup is everything. Nail your foundation and the rest of the movement falls into place. Rush your setup and you will likely feel unstable, risk poor form, or worse, set yourself up for injury.
Let us break down how to perfect your squat from the ground up.
1. Start With a Strong Base
Your feet are your foundation. Think of them as a tripod with three main contact points:
> The base of your big toe
> The base of your little toe
> Your heel
This tripod ensures the load is distributed evenly through the body. If your base is unstable (heels lifting, arches collapsing, toes gripping the floor), everything above will be compromised.
Pro tip: Train barefoot or in flat shoes to feel this connection better and strengthen your foot mechanics.
2. Stack Your Torso
Your torso is the link between upper and lower body. The goal is to keep your ribcage stacked over your pelvis, with a “proud chest” and lifted sternum.
Before you descend, take a big, deep inhale to create intra-abdominal pressure. This internal pressure system stabilises your spine and allows your muscles to share the load more evenly.
Pro tip: Think “brace like someone is about to punch you in the stomach.” This is how you maintain integrity through the lift.
3. Lower With Control
As you descend, the external load (your barbell) meets your internal pressure system. Here the magic happens:
> Glutes, hamstrings, erectors, and quads co-contract
> Muscles fire together to evenly share the demand
> The body stays strong and stable
At the bottom, avoid “butt wink” (pelvis tucking under), which can stress the lower back. Mobility work for hips and ankles can help you achieve depth safely.
4. Drive Through Triple Extension
On the way up, focus on triple extension: hips, knees, and ankles driving upward in sync. Your glutes and deep external rotators power this movement, ensuring you are not just standing but explosively rising.
Pro tip: Imagine pushing the floor away, not just standing up.
Why Perfecting Your Squat Matters
The squat is more than just a leg exercise. When performed correctly, it:
> Builds powerful glutes, quads, and hamstrings
> Strengthens your core and improves breathing mechanics
> Enhances mobility in hips, knees, and ankles
> Reduces injury risk by teaching proper load distribution
> Transfers into real life strength from lifting heavy loads to improving athletic performance
Perfecting the squat starts long before you move the bar. From your foot placement to your breathing, every detail matters. Set up strong, brace well, and move with intention. When your setup is solid, your squat becomes not just safer but infinitely more effective.
Ready to take your squat to the next level? Shop the gear that supports your squat.
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