TIP: ONE METHOD TO FIX YOUR SQUAT

01dragonslayer · Jun 10, 2023

Visually, the squat pattern is simple. However, neuromuscularly and biomechanically it's actually very complex. It requires a number of precisely executed components to lock the movement in. Some of these include:

Set the hips back without bending over.
Spread the knees apart but not excessively.
Keep a neutral spine while maintaining a very slight natural curvature of the back.
Squat somewhere between 90 degrees and parallel (don't collapse or go ATG).
Pull yourself into the bottom position rather than allowing gravity to push you down.
Brace the core and tense your abs.
Keep the chest out without hyperextending the back.
Screw the feet into the floor by pushing slightly more to the outside of the feet.
Keep the feet relatively straight and aligned with the each other.
Pull the bar into your back by activating your lats.
Keep the head neutral (don't look up but don't let the head drop).
Maintain maximal full body tension each and every rep.
Move in a perfectly vertical fashion without shifting horizontally.
Load each leg as symmetrically as possible without favoring one side.

And this list doesn't cover everything. So how the heck do you actually learn to squat without going through an exhaustive myriad of endless cues?