Squats: Everything to Know and More!

The traditional barbell squat, and all of its variations, is the perfect exercise. Squats are a fundamental strength exercise with a rich history deeply rooted in human movement and physical culture. They are foundational and necessary exercise for every strength and conditioning program as well as bodybuilding programming and for the everyday fitness enthusiast. From 10-year-olds to the senior population, squats benefit everybody. Here’s a brief overview:

1. Ancient Roots: Squatting can be traced back to ancient civilizations where it was a natural resting position, as well as a fundamental movement for daily activities like gathering, hunting, and agriculture. Ancient Greek and Roman art often depicted individuals in squatting positions, showcasing its significance in daily life.
2. Early Strength Training: The squat gained prominence in strength training during the late 19th and early 20th centuries. Strongmen like Eugene Sandow and Arthur Saxon popularized various forms of squats as part of their strongman routines, showcasing incredible strength feats to audiences worldwide.
3. Olympic Weightlifting: The squat became a cornerstone of Olympic weightlifting in the early 20th century. Lifters like John Davis and Tommy Kono demonstrated the importance of squats for developing lower body strength and explosiveness, which are essential for lifting heavy weights overhead in the snatch and clean and jerk.
4. Powerlifting Emergence: In the mid-20th century, powerlifting emerged as a competitive sport, focusing on three primary lifts: squat, bench press, and deadlift. The squat became a central lift in powerlifting competitions, leading to the development of specialized squatting techniques and training methodologies.
5. Scientific Understanding: Over time, research in biomechanics and exercise science has provided valuable insights into the benefits of squatting for muscular development, strength gains, and overall physical health. Understanding proper squatting mechanics and technique has become essential for maximizing performance and minimizing the risk of injury.
6. Popularity in Fitness Culture: In recent decades, squats have surged in popularity within mainstream fitness culture. It’s a staple exercise in strength training programs, CrossFit workouts, and functional fitness routines due to its effectiveness for building lower body strength, improving athletic performance, and enhancing overall functional movement patterns.
7. Variations and Adaptations: Today, there are numerous variations of the squat, including back squats, front squats, overhead squats, goblet squats, and pistol squats, each with its unique benefits and challenges. Additionally, advancements in equipment, such as squat racks and safety bars, have made squatting more accessible and safer for individuals of all fitness levels.

Overall, the squat’s evolution from a basic human movement pattern to a foundational strength exercise reflects its enduring importance in physical fitness and athletic performance across various disciplines and cultures.

Muscles Used in the Squat

The squat is a compound exercise that engages multiple muscle groups throughout the body. Here are the primary muscles worked during a squat:

1. Quadriceps: Located on the front of the thigh, the quadriceps are heavily engaged during squats, particularly in the lowering phase (eccentric) and the lifting phase (concentric). They are responsible for extending the knee joint.
2. Hamstrings: Found on the back of the thigh, the hamstrings act as synergists to the quadriceps during squats. They help with knee flexion and also play a crucial role in hip extension.
3. Glutes (Gluteus Maximus): The gluteus maximus, the largest muscle in the buttocks, is a primary mover during squats. It’s responsible for hip extension, helping to bring the body back to an upright position from the bottom of the squat.
4. Adductors: These muscles, located on the inner thigh, help stabilize the hips during squats. They also contribute to hip flexion and hip extension.
5. Erector Spinae: The muscles of the lower back, including the erector spinae, are activated to stabilize the spine during squats, especially when maintaining an upright torso position.
6. Core Muscles: The muscles of the core, including the rectus abdominis, obliques, and transverse abdominis, engage to stabilize the trunk and maintain proper spinal alignment throughout the squat movement.
7. Calves (Gastrocnemius and Soleus): The calf muscles are involved in providing stability and assisting with ankle plantarflexion during the squat, particularly in the ascent phase.
8. Trapezius and Rhomboids: These upper back muscles are engaged to stabilize the shoulders and support the weight during barbell squats. They help maintain proper posture and prevent the upper body from collapsing forward.
9. Hip Flexors (Iliopsoas): The hip flexors play a role in bringing the thighs towards the torso during the ascent phase of the squat.

Overall, the squat is a highly effective exercise for targeting multiple muscle groups simultaneously, making it a cornerstone of lower body strength training and functional movement.

Stretches and Mobility Drills to Help with the Squat

Improving flexibility and mobility is crucial for performing squats safely and effectively. Here are some stretches and mobility drills to help with the squat:

1. Deep Squat Hold: Practice holding the bottom position of the squat to improve mobility and stability. Start by squatting down as low as you comfortably can while keeping your heels on the ground. Hold this position for 20–30 seconds, gradually increasing the duration over time.
2. Hip Flexor Stretch: Kneel on one knee with the other foot flat on the ground in front of you. Lean forward, keeping your back straight, until you feel a stretch in the front of the hip of the kneeling leg. Hold for 20–30 seconds and then switch sides.
3. Couch Stretch: Start in a kneeling position with one knee against a wall or sturdy object and the other foot out in front with the knee bent at a 90-degree angle. Lean forward slightly to deepen the stretch in the hip flexors and quadriceps. Hold for 20–30 seconds and then switch sides.
4. Deep Lunge Stretch: Step one foot forward into a deep lunge position, keeping the back leg straight and the heel lifted. Sink the hips down and forward until you feel a stretch in the hip flexors and groin of the back leg. Hold for 20–30 seconds and then switch sides.
5. Pigeon Pose: Start in a plank position, then bring one knee forward and place it towards the same-side wrist, extending the other leg back behind you. Lower your hips towards the ground until you feel a stretch in the glutes and outer hip of the front leg. Hold for 20–30 seconds and then switch sides.
6. Ankle Mobility Drill: Sit on the ground with your legs extended in front of you. Place a resistance band around the ball of one foot and hold onto the ends of the band with your hands. Point and flex your foot against the resistance of the band to improve ankle mobility. Repeat on the other side.
7. Thoracic Spine Mobility Drill: Sit on the ground with your legs extended in front of you. Place a foam roller or a rolled-up towel horizontally across your upper back. Support your head with your hands and slowly roll up and down along your upper back to mobilize the thoracic spine.
8. Deep Squat with Support: Hold onto a stable object such as a doorframe or squat rack for support as you squat down. Use the support to help you maintain balance and gradually work towards squatting deeper over time.

Performing these stretches and mobility drills regularly can help improve your flexibility, mobility, and range of motion, making it easier to perform squats with proper form and technique while reducing the risk of injury.

Mobility Program

Sure, here’s a sample mobility program designed to improve flexibility and mobility specifically for squats. This program can be performed 2–3 times per week on non-consecutive days. Remember to warm up before starting the program and cool down afterward.

Warm-up: Perform 5–10 minutes of light cardiovascular exercise such as walking, jogging, or cycling to increase blood flow and warm up the muscles.

Mobility Program:

1. Deep Squat Hold: 2 sets of 30 seconds

• Perform a deep squat and hold the bottom position, focusing on keeping your heels on the ground and your chest up.

2. Hip Flexor Stretch: 2 sets of 20–30 seconds each side

• Kneel on one knee with the other foot flat on the ground in front of you. Lean forward to feel a stretch in the front of the hip of the kneeling leg.

3. Couch Stretch: 2 sets of 20–30 seconds each side

• Kneel on the ground with one knee against a wall or sturdy object and the other foot in front with the knee bent at a 90-degree angle. Lean forward to deepen the stretch in the hip flexors and quadriceps.

4. Deep Lunge Stretch: 2 sets of 20–30 seconds each side

• Step one foot forward into a deep lunge position, sinking the hips down and forward until you feel a stretch in the hip flexors and groin of the back leg.

5. Pigeon Pose: 2 sets of 20–30 seconds each side

• Start in a plank position and bring one knee forward towards the same-side wrist, extending the other leg back behind you. Lower your hips towards the ground to feel a stretch in the glutes and outer hip of the front leg.

6. Ankle Mobility Drill: 2 sets of 10–12 reps each side

• Sit on the ground with your legs extended in front of you. Place a resistance band around the ball of one foot and hold onto the ends with your hands. Point and flex your foot against the resistance to improve ankle mobility.

7. Thoracic Spine Mobility Drill: 2 sets of 10–12 reps

• Sit on the ground with your legs extended in front of you. Place a foam roller or rolled-up towel horizontally across your upper back. Support your head with your hands and slowly roll up and down along your upper back to mobilize the thoracic spine.

Cool Down: Finish with 5–10 minutes of static stretching for the major muscle groups, focusing on the lower body.

Remember to listen to your body and only stretch to the point of mild discomfort, not pain. Over time, you can gradually increase the duration and intensity of the stretches as your mobility improves.

Squat Technique

Proper squat technique is essential for maximizing the effectiveness of the exercise and reducing the risk of injury. Here’s a step-by-step guide to performing a basic bodyweight squat with proper form:

1. Starting Position:

• Stand with your feet shoulder-width apart or slightly wider, toes pointed slightly outward.
• Keep your head in a neutral position, looking straight ahead or slightly upward.
• Engage your core muscles by bracing your abdominals.

2. Initiating the Squat:

• Begin the movement by hinging at your hips and pushing your buttocks back as if you’re sitting back into a chair.
• Simultaneously, bend your knees and lower your body downward, keeping your weight on your heels and midfoot.
• Maintain a straight back with your chest up and shoulders back to prevent rounding of the spine.

3. Descending Phase:

• Continue lowering your body until your thighs are at least parallel to the ground, or ideally, below parallel if you have the flexibility and mobility.
• Keep your knees aligned with your toes, tracking over the middle of your foot, and avoid letting them collapse inward.

4. Bottom Position:

• Pause briefly at the bottom of the squat while maintaining tension in your muscles.
• Ensure that your weight is evenly distributed across your feet, with your heels firmly planted on the ground.

5. Ascending Phase:

• Push through your heels and midfoot to initiate the upward movement.
• Straighten your legs and drive your hips forward to return to the starting position.
• Keep your torso upright throughout the ascent, avoiding excessive forward lean.

6. Completion:

• Once you reach the top position, fully extend your hips and knees without hyperextending your lower back.
• Squeeze your glutes at the top of the movement to maximize hip extension.
• Take a brief moment to reset your posture before beginning the next repetition.

Additional Tips:

• Maintain a consistent breathing pattern, inhaling as you lower into the squat and exhaling as you push back up.
• Keep your feet flat on the ground throughout the movement, with your weight evenly distributed.
• Avoid rounding your back or allowing your knees to collapse inward, as this can increase the risk of injury.
• Start with bodyweight squats to master the technique before progressing to weighted variations.
• Consider seeking guidance from a qualified fitness professional if you’re unsure about your squat technique or have specific mobility limitations.

Common Mistakes and How to Fix Them

Common mistakes in squatting can compromise form, reduce effectiveness, and increase the risk of injury. Here are some common errors and how to fix them:

1. Knees Collapsing Inward:

• Issue: Knees collapsing inward can stress the knee joints and lead to instability.
• Fix: Focus on pushing your knees out in line with your toes during the squat. Strengthening the muscles of the hips and using resistance bands around the knees can help reinforce proper knee alignment.

2. Excessive Forward Lean:

• Issue: Leaning too far forward shifts the load onto the lower back and can strain the spine.
• Fix: Keep your chest up and torso upright throughout the squat. Engage your core muscles to maintain a straight back. Focus on sitting back with your hips to distribute the weight evenly.

3. Heels Lifting Off the Ground:

• Issue: Lifting your heels shifts the weight onto the toes, reducing stability and compromising form.
• Fix: Ensure your weight is evenly distributed across your feet, with your heels firmly planted on the ground. Engage your glutes and hamstrings to push through your heels during the ascent.

4. Incomplete Range of Motion:

• Issue: Failing to squat to sufficient depth limits muscle activation and hampers progress.
• Fix: Aim to squat to at least parallel or below parallel if your mobility allows. Focus on gradually improving flexibility and mobility through stretching and mobility drills to achieve a deeper squat position.

5. Rounding of the Lower Back:

• Issue: Rounding your lower back increases the risk of spinal injury and diminishes the effectiveness of the squat.
• Fix: Maintain a neutral spine throughout the squat by bracing your core muscles and keeping your chest up. If flexibility is an issue, work on improving hip and hamstring flexibility through stretching exercises.

6. Foot Positioning Issues:

• Issue: Incorrect foot placement can lead to instability and compromise balance.
• Fix: Ensure your feet are shoulder-width apart or slightly wider, with toes pointed slightly outward. Experiment with foot positioning to find what feels most comfortable and allows for proper alignment of the knees and hips.

7. Lack of Core Engagement:

• Issue: Failing to engage the core can result in loss of stability and poor posture.
• Fix: Prioritize bracing your core muscles throughout the squat. Imagine pulling your belly button toward your spine and maintain tension in your abdominals to stabilize the spine.

8. Speeding Through the Movement:

• Issue: Performing squats too quickly can compromise form and reduce muscle engagement.
• Fix: Focus on controlling the descent and ascent phases of the squat. Aim for a controlled tempo, emphasizing proper technique over speed. Slow down and focus on maintaining tension in the muscles throughout the entire movement.

Regularly practicing proper squat technique and addressing these common mistakes can help you optimize your squat performance, reduce the risk of injury, and achieve better results in your strength training routine.

Accessory Exercises to Help Improve the Squat

Incorporating accessory exercises into your workout routine can help address weaknesses, improve mobility, and build strength in specific muscle groups that contribute to the squat. Here are some effective accessory exercises to enhance your squat performance:

1. Front Squats:

• Targets: Quadriceps, glutes, core, upper back
• Benefits: Helps improve squat depth, reinforces an upright torso position, and strengthens the quadriceps and core.
• How to do it: Hold a barbell across the front of your shoulders with an overhand grip. Perform squats while keeping the elbows high and the chest up.

2. Romanian Deadlifts (RDL):

• Targets: Hamstrings, glutes, lower back
• Benefits: Increases hamstring and hip mobility, strengthens the posterior chain, and reinforces hip hinge mechanics, which are crucial for maintaining proper squat form.
• How to do it: Hold a barbell or dumbbells in front of your thighs with a shoulder-width grip. Hinge at the hips while keeping a slight bend in the knees, lowering the weight until you feel a stretch in your hamstrings. Return to the starting position by driving through the hips.

3. Bulgarian Split Squats:

• Targets: Quadriceps, glutes, hamstrings, stabilizer muscles
• Benefits: Addresses muscle imbalances, improves single-leg strength and stability, and enhances hip mobility and flexibility.
• How to do it: Stand a few feet in front of a bench or elevated surface. Place one foot behind you on the bench. Lower your body until your front thigh is parallel to the ground, then push through the front heel to return to the starting position.

4. Hip Thrusts:

• Targets: Glutes, hamstrings, lower back
• Benefits: Builds glute strength and power, improves hip extension, and enhances overall lower body strength for squatting.
• How to do it: Sit on the ground with your upper back against a bench and a barbell across your hips. Bend your knees and place your feet flat on the ground. Drive through your heels to lift your hips towards the ceiling until your body forms a straight line from shoulders to knees.

5. Box Squats:

• Targets: Quadriceps, glutes, hamstrings
• Benefits: Teaches proper squat depth, reinforces hip hinge mechanics, and helps develop explosive strength out of the bottom position.
• How to do it: Set up a box or bench behind you at a height that allows you to squat to parallel or slightly below. Squat down and sit back onto the box, then drive through your heels to stand back up.

6. Overhead Squats:

• Targets: Quadriceps, glutes, core, upper back, shoulders
• Benefits: Improves mobility, stability, and overhead strength, while also reinforcing proper squat mechanics and posture.
• How to do it: Hold a barbell or a pair of dumbbells overhead with straight arms. Squat down while keeping the arms fully extended overhead and the chest up.

7. Pause Squats:

• Targets: Quadriceps, glutes, hamstrings, core
• Benefits: Enhances strength and control at the bottom of the squat, reinforces proper depth, and improves explosive power out of the hole.
• How to do it: Perform a standard squat but pause for 1–3 seconds at the bottom position before driving back up.

Incorporate these accessory exercises into your training routine with appropriate sets and repetitions to target specific weaknesses and improve overall squat performance. Gradually increase the intensity and volume as you progress to continue challenging your muscles and promoting growth and strength gains.

Program

Here’s a 6-week 5x5 squat program with accessory lifts designed to help you progressively increase strength in the squat while targeting supporting muscle groups for overall lower body development:

Weeks 1–2: Foundation

Day 1:

1. Back Squat: 5 sets x 5 reps (use a weight that allows you to complete all sets with good form)
2. Romanian Deadlifts: 3 sets x 8 reps
3. Leg Press: 3 sets x 10 reps
4. Leg Curls: 3 sets x 10 reps

Day 2:

1. Front Squat: 4 sets x 6 reps
2. Bulgarian Split Squats: 3 sets x 8 reps per leg
3. Calf Raises: 4 sets x 12 reps
4. Planks: 3 sets x 30 seconds (focus on core stability)

Day 3:

1. Back Squat: 5 sets x 5 reps
2. Glute Bridges: 3 sets x 10 reps
3. Walking Lunges: 3 sets x 12 reps per leg
4. Seated Calf Raises: 4 sets x 12 reps

Weeks 3–4: Progression

Day 1:

1. Back Squat: 5 sets x 5 reps (increase weight from Weeks 1–2)
2. Romanian Deadlifts: 4 sets x 6 reps
3. Leg Press: 3 sets x 10 reps
4. Leg Curls: 3 sets x 10 reps

Day 2:

1. Front Squat: 4 sets x 6 reps
2. Bulgarian Split Squats (with dumbbells): 3 sets x 8 reps per leg
3. Calf Raises: 4 sets x 12 reps
4. Planks: 3 sets x 30 seconds

Day 3:

1. Back Squat: 5 sets x 5 reps (increase weight from Weeks 1–2)
2. Glute Bridges: 3 sets x 10 reps
3. Walking Lunges (with dumbbells): 3 sets x 12 reps per leg
4. Seated Calf Raises: 4 sets x 12 reps

Weeks 5–6: Peak and Deload

Day 1:

1. Back Squat: 5 sets x 5 reps (increase weight from Weeks 3–4)
2. Romanian Deadlifts: 4 sets x 6 reps
3. Leg Press: 3 sets x 10 reps
4. Leg Curls: 3 sets x 10 reps

Day 2:

1. Front Squat: 4 sets x 6 reps
2. Bulgarian Split Squats (with dumbbells): 3 sets x 8 reps per leg
3. Calf Raises: 4 sets x 12 reps
4. Planks: 3 sets x 30 seconds

Day 3:

1. Back Squat: 5 sets x 5 reps (decrease weight slightly for better recovery)
2. Glute Bridges: 3 sets x 10 reps
3. Walking Lunges (with dumbbells): 3 sets x 12 reps per leg
4. Seated Calf Raises: 4 sets x 12 reps

Notes:

• Increase the weight on the back squat gradually each week to progressively overload the muscles.
• Perform the accessory exercises with moderate intensity to target muscle hypertrophy and support strength gains in the squat.
• Rest for 1–2 minutes between sets of the main lifts and 1 minute between sets of accessory exercises.
• Focus on maintaining proper form and technique throughout the program to minimize the risk of injury and maximize results.
• Deload during the last week to allow for recovery and adaptation before starting a new training cycle. Reduce the intensity and volume by 50% for all exercises.

Squats are a fundamental strength exercise that engages multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and lower back. The history of the squat reveals its evolution from a basic physical activity to a cornerstone of strength training. Proper squat technique is crucial to maximize benefits and prevent injury, emphasizing correct alignment, depth, and control. Common mistakes, such as knees collapsing inward or excessive forward lean, can be corrected with targeted strategies.

Incorporating accessory exercises like front squats, Romanian deadlifts, and Bulgarian split squats can address muscle imbalances and enhance overall strength. A structured 6-week squat program with a 5x5 rep scheme and complementary accessory lifts can effectively build lower body strength and improve squat performance. Regularly practicing proper form, gradually increasing weight, and addressing mobility and flexibility through specific drills are essential components for successful squat training.