A squat is a compound lower body movement, and it is a movement pattern that most people should be practising regardless of age or experience level. That’s because we need squats for everyday life. Whether that’s squatting down to pick something up off the floor, or even squatting to sit down on a chair.

Adding load to a squat in the form of a Barbell back squat or a Kettlebell goblet squat not only helps us to stay mobile in our ankles, knees and hips, but it also contributes to overall muscle development in the lower body and core.

How to Squat

• Begin standing with your feet hip width apart or wider, toes pointing forwards or turned slightly out.

• Brace your stomach muscles and shift your weight between your heels and the balls of your feet.

• Squat down by bending at the hips, knees and ankles simultaneously.

• As you lower down, make sure that your knees stay in line with your toes and you maintain an upright posture with your chest up.

• Squat down until your thighs are at least parallel to the floor, pause for a moment and then push through your feet to drive back to a standing position.

What Muscles Are Used In a Squat?

As squats are a compound exercise, they utilise several muscle groups. Here are the primary muscle groups used when performing a squat -

Quadriceps - These are four muscles located in the front of the thigh and are responsible for knee extension during the upward phase of a squat.

Hamstrings - The hamstrings are three muscles in the back of the thigh that help you drive back up to the standing position. They do so by facilitating hip extension.

Gluteus Maximus - The gluteus maximus are the biggest muscles in the body and are essential for driving your hips into extension in the upward phase of the squat.

Adductors - This is a small group of muscles located within the inner thigh that assist with hip stability during a squat.

Calves (Gastrocnemius and Soleus) - Although not commonly considered as a muscle group used during squats, the calve muscles facilitate ankle flexion during the lowering phase of a squat.

Core Muscles - Core stability is vital in any compound movement. It is especially important during a squat as the abdominal muscles help to keep the spine upright and reduce excess load being placed on the spine.

Is a Front Squat or Back Squat Better?

When it comes to choosing between front squats and back squats, no exercise is better than the other. It depends on your current training level, individual goals and preference. Back squats consist of placing a barbell on your lower neck or upper traps, and because of this placement, they usually allow for heavier loads than a front squat. Likewise, because the weight is positioned on the back, there is slightly more emphasis on the posterior chain (hamstrings and glutes). However, if you suffer from spinal issues, loading your spine might not be a viable option.

In front squats, the barbell rests between your deltoids and clavicles (collar bone) and therefore the weight is placed at the front of the body, emphasising the anterior chain (quadriceps). With the weight positioned forward, this also requires a more upright torso and additional core strength. As a result, front squats depend on mobility in the hips, knees and upper body. 

How Wide Should My Squat Stance Be?

Everybody is different and as a result everyone’s squat stance will be slightly different. What may be comfortable for one person will be uncomfortable for another. If you are experiencing discomfort in your squat, it might be possible that you need to adjust your start position. Likewise, if your knees are caving in excessively during a squat, try a narrower squat stance to see if this helps reduce knee valgus.

Should My Toes Point Forward or Outwards During a Squat?

Similarly to squat stance, the optimal position of your feet depends on your individual anatomy. Although traditionally a toes pointed forward stance was recommended, there is now the understanding that many people favour pointing their toes out for various reasons.

Hip Mobility - Turning the toes slightly outward can accommodate natural hip anatomy and improve hip mobility during the squat.

Knee Tracking - Outward toe positioning may help with proper knee tracking, preventing the knees from collapsing inward.

Comfort and Stability - Many individuals find a toes-out position more comfortable and stable, allowing for a more natural and controlled descent and ascent.

Why Don't My Heels Touch The Floor When Squatting?

If your heels don't touch the floor when squatting, it is often due to a mobility issue around the ankles. Limited ankle mobility can prevent your heels from reaching the ground. Tightness in the calves or Achilles tendons can also limit your ankle range of motion. If this is the case, incorporating stretches and mobility exercises that increase range of motion in these areas can improve your squat technique.

Another way you can combat this is to use a Squat Ramp Platform and place it under your heels when you squat. This reduces the amount of ankle mobility needed to squat low and can help you get deeper in a squat whilst you’re improving your ankle mobility.

Where Should My Eyes Be When Squatting?

When squatting, it’s recommended that you keep your gaze directly in front of you. This allows you to maintain a neutral head position and keep your neck in line with your spine. If you look up or down this can cause unnecessary strain on the neck and lead to discomfort.

Where Should The Barbell Sit When Squatting?

There are two variations of a back squat you can practise during your training; high bar and low bar. During a high bar back squat, the barbell is positioned on the lower neck, resting on the upper trapezius muscles. This squat variant promotes an upright position during the movement. With a low bar back squat the barbell is positioned across the lower part of the trapezius muscles. This squat variation involves a more forward torso lean, engaging the posterior chain, including the hips and lower back. By emphasising the hip hinge, it places greater stress on the hamstrings and glutes. 

Should I Tuck My Chin When Squatting?

Tucking the chin slightly will help to keep your neck in line with your spine and retain a neutral position. Be careful not to exaggerate the chin tuck as this will cause you to excessively flex your neck.

Why Do I Tip Forward When I Squat?

There are several reasons why you might be tipping forward when you squat. One factor could be weakness in the core, which means you’re not able to use your core efficiently to stay upright and so you lean forward. Limited ankle and hip mobility can also contribute to leaning too far forward in a squat. These issues can be addressed by working on mobility and core strength. That being said, it could also be anatomical. People with long quadricep muscles might find they have to lean forward to get full depth in their squat. 

Whether you perform a goblet squat, back squat, or front squat, all of the variations are effective for maximal lower body growth.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength