The Squat Movement - Good, Bad and the Ugly
Here at LB Physiotherapy in Bolton on Chorley New Road, we offer advice and education for all compound gym based movements. The aim of our blog is to help you better understand the squat movement. We will highlight the good, point out the bad, and explain the ugly. The squat movement is a multi-joint complex movement that can be performed in many different ways. Some variations of the squat movement include the front squat, low bar squat, goblet squat, and wall squat. We will discuss the barbell/back squat in our blog today.
The Good
Squat (image 1)
A good squat movement is fundamental and the foundation to a good strength and conditioning programme. When performed correctly the squat movement can be applied in day-to-day life away from the gym. The squat is a solid compound movement that can help with injury prevention, strength gains, and flexibility.
To perform the squat movement with good technique, follow the steps below:
1. Place the bar across your shoulders with your hands wider than hip-width apart.
2. Distribute your weight evenly through both feet and place them wider than hip-width in a comfortable position.
3. Engage your core and brace prior to commencing the descent phase.
4. Inhale and control the movement as you lower/descend beyond 90 degrees of knee bend.
5. Maintain a balanced position keeping the line of the bar in line with the ankles/feet (as above).
6. Push the heels into the floor driving the bar up to return to the starting position.
7. Exhale as you ascend.
The Bad
Good Morning Squat (image 2)
The complexity of the squat movement means it can often be performed incorrectly – the BAD.
The good-morning squat (Image 2 above) and the butt wink (image 3 below) are examples of poor form – the BAD.
The good-morning squat is identified when the bum/hips lead the ascent phase of the squat movement, causing the shoulders to remain in the same position while the knees straighten without your centre of gravity changing.
The good-morning movement reduces the load through the quads and increases the load through the glutes and hamstrings, which is not the aim of a squat movement. Often the reason for this is due to an imbalance in your hamstrings and quadriceps. A tip to reduce the chances of this BAD movement happening would be to perform some accessory/isolated quad strengthening exercises.
The butt wink squat is identified when the lower back and pelvis rounds/tucks under and the bottom of the squat movement. This movement can lead to increased load and compression through the lower back which can contribute to lower back pain.
Butt wink can be caused by a lack of mobility in the hips and/or ankles along with a lack of control in your trunk. A tip to help reduce the chances of the butt wink is to work on ankle and hip mobility exercises for 6-8 weeks, along with strengthening your obliques.
Butt Wink (Image 3)
The Ugly
Knee Valgus (image 4)
The Ugly squat is seen when the knee drops inwards also known as Knee valgus (image 4) during the descent and/or ascent of the squat.
This knee valgus movement during the squat can cause excessive load through the medial aspect of the knee and can contribute to knee pain along with increasing the risk of degenerative changes if performed incorrectly on a regular basis.
A tip to help to reduce the chances of this ugly movement happening is to perform some bodyweight squats, with a band tied around and just above your knees. The resistance band is there to provide some feedback ensuring your knees track out over your toes throughout the squat movement.
As discussed above the squat movement is a complex movement, when completed correctly has both strength and mobility benefits. If you are concerned about the squat movement, we advise you to seek professional advice and tuition to help you perform the movement correctly and reduce the risk of injury.
LB Physiotherapy is located at 13 Chorley New Road, Bolton, and was founded by friends, David and Stephen. We are a Greater Manchester physio clinic that specialises in injury prevention for athletes, sports injuries, and of course any aches and pains related to running. Of course, we hope that you will stay injury-free but should you need any physio advice or treatment, please do not hesitate to contact us on 01204 800727.