Why it’s Functional

The squat is the fundamental movement that allows you to stand up from a seated position. A properly performed squat makes use of just about every muscle in your body, with the main drivers being the gluteal muscles, hip flexors, hamstrings, calves and quads. In addition, it takes most of your major joints through their full ranges of motion. Perfecting, strengthening and maintaining your squat helps ensure that you will be able to pick yourself up off the couch or toilet, even as you grow to be a little old person.

Points of Performance

• Shoulder-width or slightly wider stance
• Hips descend back and down
• Lumbar curve maintained
• Hips descend lower than knees
• Heels down
• Knees pressed out, so they are in line with toes
• Movement complete upon standing to full extension of knees and hips.

Air Squat

1. Take squat stance
   1. Shoulder width or slightly wider, toes turned out about 20-30°
2. Stabilize midline
3. Arms start parallel to ground
4. Send hips back and down while raising your arms up
   1. Think about ears dropping straight down
5. Press down on your heels
6. Press knees out so they are inline with toes
7. Descend until you reach below parallel (your hip crease is lower than your knees)
8. At bottom of squat pause, then squeeze glutes while pressing knees out as you stand back up
   1. Imagine attempting to rip apart the floor with your feet
9. Allow your arms to lower as you stand

Squat to Target

Performed in the same manner as the air squat, with a target placed on the floor behind you, to signify when you’ve reached parallel or below. This drill is to assist in reaching squat depth.

Goblet Squat

Performed in the same manner as the air squat, while holding onto a dumbbell, kettle bell or other weight in the front rack position or further in front of you to counter your balance. This is a great drill to help correct and perfect squat form.

Back (against the) Wall Ball Squat

Performed in the same manner as the air squat, with your back against a medicine or exercises ball, that is against a wall. This is a great drill to help correct and perfect squat form and depth.

Rig or Counter Squat

Performed in the same manner as the air squat, while holding onto a rig, counter or other surface in front of you, in order to counter your balance. This is a great drill to help correct and perfect squat form and depth.

Squat Therapy

Performed at decreasing distances from wall or racked barbell that you are facing, with arms ascending up the wall as you descend into the squat. Squat therapy is aimed at correcting torso to an upright position during the squat.