Myth Busting And Squat Technique

Squat

The squat! Let’s Bust Some Myths!

The squat is one of the most commonly prescribed gym-based exercise. Why? Because it’s a fundamental movement we all perform multiple times per day. Each and every time you sit down. You are performing a squat. So why then are there so many misconceptions around this movement? Is it really that hard to sit down?

Myth: squat Glen Iris

  • Your knees should not pass over your toes.

The squat is an exercise that is functional in everyday life. Naturally, we should squat to pick things up from the floor, lowering onto a chair, and so on. Our modern-day lives have meant that varying movement patterns have been formed during a squat which can place strain on joints and muscles.

There is a strong belief that the knees should never move over the toes when squatting. The knee is only a hinge joint, so it will only move forward based on movement that goes on at the ankle and hip. Instead of focusing so much on what is going on at the knee, we should really be focusing on the hip and ankle joint when we squat.

Fact:

  • Limiting forward knee travel simply SHIFTS THE STRESS from the KNEES to the HIPS/LOW BACK.
  • In order to reach FULL depth in the squat, the KNEES almost ALWAYS have to move forward past the toes.
  • EARLY forward knee travel during a squat may indicate a mobility restriction or poor movement pattern.

 

Squatting:

What people also tend to forget is that each type of squat is MEANT to have differing amounts of forwarding knee travel, due to the varying demands placed on the joints of the lower limb due to the different bar or arm positions.

In order of most to least expected forward knee travel in different versions of the squat: Squat

  1. Overhead squats
  2. Front squats
  3. Goblet squats
  4. Back squats
  5. Box squats
  6. Wall squats

Ways to squat around pain:

KNEE/ANKLE PAIN

  • Wall squats
  • Box squats

HIP/LOW BACK PAIN

  • Front squats
  • Goblet squats

How To Improve Your Squat:

ANKLE MOBILITY

  • Grab a box and a resistance band.
  • Place the band around the top of the foot.
  • Drive your knee through the midline of your foot to increase ankle range.

HIP MOBILITY

  • Grab a resistance band and place the band around the leg as far up the thigh as possible
  • Move outwards to create a strong pull on the band
  • Get in a lunge position and move the knee in and out

HAMSTRING FLEXIBILITY

  • Laying on your back, supporting your thigh at 90 degrees.
  • Bend and straighten your knee until you feel a stretch.
  • Repeat this movement continuously.

TRUNK CONTROL

  • Try squatting with a weight held straight out in front of you to offset your body weight.
  • This will challenge your trunk control to keep an upright torso.

As you can appreciate, we are all different. With each of us having different body shapes, sizes strengths, and weaknesses. Mastering this movement will help strengthen your lower back and lower limbs. If you need help with your squat technique, reach out. We are here to help you. Simply email us at [email protected] and we can arrange a FREE SESSION to help with your squat technique!

Ask Our Osteo

Equilibrium Sports and Spinal Clinic Logo Glen Iris
BOOK-MOCK-UP

Download your FREE BACK PAIN BIBLE

Your comprehensive guide that covers everything from the basics of back pain to tips for keeping your spine healthy.

Striving to make you feel better today, than you were yesterday!

Book online now to find a time that works for you. 

Equilibrium Sports and Spinal Clinic Logo Glen Iris
BOOK-MOCK-UP

Download your FREE BACK PAIN BIBLE

You’re one click away from obtaining your Back Pain Bible. We have also sent you a copy through your email.

Download E-book
Equilibrium Sports and Spinal Clinic Logo Glen Iris
BOOK-MOCK-UP

Download your FREE BACK PAIN BIBLE

Your comprehensive guide that covers everything from the basics of back pain to tips for keeping your spine healthy.