Why everyone should squat!

It doesn't matter what your training goal is, your strength programme should include the following four movements:

  • Squat

  • Hinge

  • Press

  • Pull

This week I am going to talk about the Squat!


The squat is one of the most functional movements you can do and it is essential in daily life. From getting out of the chair to picking up something from the floor we use this movement on a daily basis. It can also be beneficial to prevent injuries and improve sport performance.

Despite being one of the body's most natural movements, it is still an exercise that is often performed wrong in the gym and even cause injuries because of this.

The squat can be regressed all the way back to it's most simple form a 'sit to stand' and progressed all the way to a 'back squat' where you will be able to lift the most weight.

Muscles Worked:

  • Quadriceps

  • Glutes

  • Hamstrings

  • Calf's

Depending on the variation of the squat can effect how certain muscles are recruited and may even result in additional muscles being used to stabilise.

How to perform the squat:

Your anatomy and mobility can effect the best position and depth of your own squat. Some people have the range of movement to go 'ass to grass', while others can barely hit parallel. Below is a general set up for the squat.

Basic teaching points:

  1. Stand with feet hip width apart and feet slightly turned out.

  2. Evenly distribute your weight across three point s of your foot creating a tripod. This consists of the heel, the base of the 1st toe and the base of the 5th toe.

  3. Begin to drive your hips back and bring the chest forward slightly, keeping your body weight balanced over the middle of the foot.

  4. As you begin to lower yourself down towards the ground focus on pushing your knees outwards and squeeze glutes.

  5. Keep core braced throughout the entire movement.

  6. Return to starting position.

Squat examples:

  • Bodyweight squat

  • Back squat

  • Front squat

  • Goblet squat

  • Safety bar squat

  • Dumbbell squat

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