The perfect squat

25 May The perfect squat

Squats are one of the best movements for strength, mobility, and injury prevention—but only when done well. Here’s how to nail it:

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✅ STEP 1: SET YOUR STANCE

• Feet just wider than hip-width apart
• Toes slightly turned out (10–15°)
• Weight evenly distributed across heels and mid-foot (not the toes)

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✅ STEP 2: ENGAGE YOUR CORE

• Brace your abs like someone’s about to poke your stomach and tuck your pelvis up slightly
• Keep your chest lifted—don’t arch your back or overextend

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✅ STEP 3: INITIATE WITH YOUR HIPS

• Push your hips back first (bum back)
• Then bend your knees to lower down (bum down)
• Keep knees tracking in line with your second toe (no knocking your knees in)

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✅ STEP 4: DEPTH MATTERS (BUT SO DOES CONTROL)

• Go as low as you can with good form
• Aim for thighs parallel to the ground or lower, if your mobility allows

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✅ STEP 5: DRIVE UP STRONG

• Push through your heels to stand up
• Squeeze your glutes at the top
• Don’t lock out your knees (keep them ‘wiggle-able’)

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Common Mistakes to Avoid:

-Knees collapsing inward
-Heels lifting off the ground
-Chest falling forward
-Letting the back arch or dip -neither is good

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Pro Tip: Film yourself or get a physio to check your form—small tweaks can make a BIG difference!

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Want help with mobility or technique? Book in with us at Physio Fit Studio—we’re here to keep you strong, safe, and squat-savvy!