🚨 The perfect squat technique has always been a highly debated topic amongst gym goers.
Incorporating squats into your workout program is important for developing total body strength, power, increased bone density and improved general fitness.
However, there is some confusion and misconceptions over how to implement the correct squat technique.
The two main questions that have caused debate over time relate to how deep one can go in a squat and if the knees are allowed to go beyond the toes.
It is generally advised that if one has a hip or knee pathology than they should not go beyond thighs parallel with floor.
Additionally, if you are experiencing knee pain or a knee condition it is recommended that knees do not travel forward too much over toes in order to reduce load within the knee joint.
Typically, positioning/ technique should focus on:
1️⃣ Feet hip width apart and slightly turned out.
2️⃣ Knees aligned over 2nd toe (Don’t let knees buckle).
3️⃣ Weight distributed evenly through both feet.
4️⃣ Brace core + keep spine in neutral position (avoid slouched posture + rounding shoulders forward and keep head up).
5️⃣ Bend at the hips and knees simultaneously ensuring hips move back and knees bend forward in line with 2nd toe.
6️⃣ Push evenly through feet keeping heels down to return to starting position.
💡Common Issues:
📌 Loss of neutral lumbar spine due to poor pelvic control resulting in pelvis rotating back.
📌 Knee pain + poor knee tracking as a result of poor hip activation or weak hip muscles including the glutes.
📌 Excessive forward trunk lean as a result of a lack of knees bending forward, possibly due to stiff ankles or tight calves.
✅ Physiotherapy can help you perform a good squat and reduce the risk of injury.
DM or call us on 9740 5454 if you’d like help with your squat technique.
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