A good, deep squat is not only an excellent exercise but carries over to SO MANY activities outside the gym. Whether you want to build stronger legs for hard climbs or want to be independent well into old age, the squat is your best friend.
Unfortunately, it’s an exercise that most of us have unlearned over time. You squatted before you could walk. The squats you did before your first birthday were probably better than the ones you do now.
As we grow older, we typically become less active, which can lead to poor mobility and form when attempting to do certain things. This is especially true for movements with large ranges of motion like a deep squat.
With the right approach and a bit of consistent effort, anyone can regain the ability to perform a perfect, deep squat.
Squat Essentials
Before we review movement progressions, it’s important to first review some of the key principles common to all progressions and regressions we list here.
So, let’s review some squat basics. These tips apply to every squat variation listed in this article, whether it’s done with or without assistance.
Find your stance
One of the most important factors in a squat is where you place your feet. This is your stance.
Due to differences in hip and foot structure, leg length, torso length, and current mobility, a good squat stance will vary from person to person.
A good starting point is to stand with your feet about shoulder-width apart. (Side note, I think I was about 20 before I realized coaches were saying “shoulder-width apart,” not “shoulder with the part.” /facepalm)
Begin with your feet located in line with your shoulders. Try turning your toes out slightly at first, up to about 20 degrees.
Some people prefer having the toes point straight ahead, but most will be able to get lower with the toes pointing out a bit. As you develop your squat, you may be able to change this angle. Just don’t turn your toes out so wide that your knees roll inside the toes.
If you are more mobile, a narrower stance may feel better. Others may feel best with a stance just outside shoulder-width. If that’s you, avoid going so wide that your knees track inside your ankles. Record yourself or use a mirror to check your form (or get a coach to review your form with online coaching).
Some will do just fine deviating from these recommendations, but it’s a good general guideline.
I feel best with a stance that is just between hip- and shoulder-width. Experiment with different stances to find what feels best for you.
A solid foundation
Your squat is built from the bottom up. If you can get your foot into a good position, it’s easier to get the rest of your body to move the way you want it to.
Here’s how.
Keep your weight equally distributed between your big toe, little toe, and heel on each foot. Pushing too hard through the toes or the heels will make it difficult to get into a full squat. We often call this stable and balanced position a tripod foot.
If you have low arches, like I do, creating a tripod foot has a HUGE impact on how well you squat. With flat feet, your knees are much more likely to roll in, as your knees follow the collapse in your arch.
Working on this tripod foot can actually help you create a false arch, which may help your squats feel stronger and more stable. It certainly helps me and the scores of low-arched clients I’ve trained over the years.
Lead with the hips
Lead any squat by sitting slightly back then down. If you lead with your knees, you will feel more stress at the knee and will likely be unable to squat as low. Think of it as first unlocking the knees, but leading with the hips.
Avoid arching hard, as popping the hips back compromises your core, causing a weaker squat. Turns out Instagram models really are just doing it for the ‘gram.
Knees over toes
As you squat down, your knees may travel over your toes – AND THAT’S COMPLETELY NORMAL. Don’t worry about forcing your knees to stay behind your toes.
Instead, just try to keep your knee tracking somewhere between the middle toe to just outside the pinky toe. As long as your hips initiate the movement and your knees track in line with your toes, don’t worry about how far forward the knees travel.
Forcing the knees behind the toes can cause your chest to drop and make it difficult to maintain your balance. Overall, forcing the knees back is less comfortable and less practical.
This is super obvious with my long femurs, as you can see here (and I reeeally tried to stay upright).
If you are worried about your knees, research has shown that deep squats are safe and possibly even better for your knees. There is no evidence that allowing the knees to track over the toes or squatting with your hips below knee height is bad for your knees.
Keep the heels down
If you find it difficult to keep your heels down as you squat, try elevating your heels slightly. Standing with your heels on a 5 or 10 pound weight plate is a great way to keep those feet firmly planted. Lifting shoes, a 1×4 board, or simply squatting on a slight slope are all great, too.
You may also find it’s easier to squat or that elevating the heels allows you to squat deeper. It’s a fantastic way to maximize your current range of motion.
Open up the hips
Even after using the tips I’ve reviewed here, many people will still have issues getting into a deep squat.
You probably need to open up your hips (and I don’t mean by stretching).
There are two common culprits:
- People still try pushing their hips back too far or too hard, closing off their hips.
- They have nowhere to go once their belly touches their thighs.
Imagine that your legs are giant corkscrews and that you’re twisting them into the ground away from each other. Do this as you sit back into your squat and it will help preload your hips, taking some stress off your knees and opening up the hips for a deep, beautiful squat.
You can test whether you’re doing this right by feeling the spot just behind where your femur contacts the hip. As you twist your legs into the floor, you should feel the muscles behind the ball of the femur flex.
It can also help to think about sitting your weight between your thighs rather than behind or on top of them. With practice, this cue can really help you see amazing progress.
A simple 3-step progression
If learning how to do a deep squat is a priority, try sprinkling a little bit of practice in here and there. Remember that you don’t have to spend a ton of time and effort to see progress, but it does need to be consistent.
You might even try practicing your squats for just 2-3 minutes after brushing your teeth or as a quick movement break during your work day. Little things, done consistently, really add up.
Would you rather have someone tell you exactly what you need to do to get a good squat? Then our Trained For Adventure remote coaching program is a perfect fit for you. Your coach will provide a custom program and can review movement videos you submit to make sure you’re on the right track.
Step 1: Assisted Squat
The assisted squat is a great place to start. Using a sturdy anchor, such as a squat rack upright or a door jamb, lower yourself slowly into a deep, controlled squat.
Avoid crashing to the bottom or rounding your back. Stay active throughout the movement. Try practicing the points of performance I gave at the beginning of this article.
Practice the tripod foot, corkscrew your legs into the floor, keep the knees tracking over the middle toes.
To get even more out of this exercise, implement a pause at the bottom. The more time you spend in this position, the easier it will become.
Start by doing controlled sets of 5-10 reps. As you get stronger and more mobile, incorporate a pause at the bottom. Hold for 3-5 seconds to start, building up to 10 seconds at a time.
Complete these at least 3 times per week.
If you can’t control the full range of motion or struggle to pull yourself back up, combine this step with step 2.
Step 2: Box Squat
This squat is straightforward: sit to a plyo box, chair, bench, or sturdy cooler, then stand. As you get stronger, squat to a lower platform and do more reps.
For best results, keep as much of your weight in your legs as possible throughout the rep. Try not to rest all of your weight onto the platform at the bottom.
Be sure to continue practicing good squat mechanics here. Keep working on an active foot and opening the hips to start the squat.
If necessary, combine some assistance with this progression if you’re struggling to control the movement.
To work up to a full squat, try doing sets of 5-10 reps at a time. Focus on controlling the movement all the way to the bottom and resting as little as possible on the platform. As you get stronger, progress to a lower platform.
Continue doing some assisted squats, especially with holds, to help progress into a deep squat.
Not sure if you’re ready or need a little more help?
Start with a free call with one of the Trained For Adventure coaches! We can build a custom program just for you and provide you with video feedback on how you’re doing.
Step 3: Air Squat
A full squat should be within your grasp now.
If you’re still struggling to get into a deep squat, try elevating the heels.
Ankle mobility is often the biggest hurdle for people attempting to progress into a full squat. By elevating the ankle, you take your ankle mobility out of the equation, allowing your hips to move in a greater range of motion and keeping you more upright.
You may also try doing a Goblet Squat. This squat progression can actually be more accessible for some people because the weight acts as a counterbalance. This can enable you to squat lower and remain more upright.
Next Steps
This may be enough for some people. Others may need a little more guidance. You want to know what to do, when to do it, and how to progress from where you are now to where you want to be.
That’s exactly how we can help.
For those who want step-by-step guidance and a coach to keep you accountable, check out our awesome Trained For Adventure remote coaching program:
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All the best,
Trey
