The Squat

Squats are a hip, knee, and ankle dominated action that happens more than any other movement in everyday life.  When done properly, squats improve knee stability and strengthen connective tissue.  While its primary focus is leg strength, squats can be a whole-body exercise when done correctly – leg and hip strength, core strength and depending on the squat variation, upper body strength and stability.

Squats are also one of exercises that is frequently performed incorrectly.  Before squatting with weight, we always clean up the client’s the squat pattern with correctives such as hip, ankle and thoracic spine mobility, and core strength and stability.

Next to bending over, like in the hip hinge, we squat every single day without really realizing it.  A good squat can give you an easier life!

Squat Options and Progressions (Based on Needs from Assessment)

  • Bodyweight Squats
  • Goblet Squats
  • Kettlebell Front Squats
  • Barbell Squats (Front and Back)
  • Zercher Squats

Single Leg Options

  • Bodyweight Split Squats
  • Goblet Split Squats
  • Rear Foot Elevated Split Squats
  • Single Leg Squats to Bench

It’s important to train squats unilaterally (single leg) because life doesn’t always happen on two legs. Training on one leg helps to even out any strength imbalances, as well as works stabilizing muscles and balance. Most people tend to use one side of their body more than the other in everyday life and this bias can be intensified if you only train on two legs.