Squat Exercises

Squat Exercises

Step-by-step: Squat (baseline)

1. Setup

Start good standing form/posture:

* 2nd toe pointing forward and Feet hips-width (or a touch wider)

* Ankles, knees, and hips in alignment

* Pelvis neutral (absence of anterior or posterior pelvic tilt)

* Torso, scapula, and head in neutral alignment

2. Brace & Breathe

• Inhale through the nose, lightly brace your abs like you’re about to cough.

• Keep that gentle brace as you move.

3. Descend

• Hips and knees bend together (“sit between your heels”).

• Knees track over 2nd–3rd toes (not collapsing inward).

• Keep heels down; chest stays proud without over-arching.

4. Bottom position

• Go as low as you can with control while keeping heels down and spine neutral.

• Pause 1 second. Weight balanced mid-foot.

5. Ascend

• Exhale, drive the floor away, stand tall, squeeze glutes at the top.

Quick self-check (after each set)

• Heels down? Knees tracking? No pinching in knees/hips/back? Can you pause at the bottom without wobble? If yes → you’re at the right level.

Regressions (easier options)

Pick the first one you can do for clean reps. Progress out of it as noted.

1. Box/Bench Squat

• Sit back to a box at knee-height; lightly touch, then stand.

• Progress: lower the box over time until you no longer need it.

3. wall Squat (stability ball)

• Great if ankle dorsiflexion is limited.

• Progress: reduce elevation gradually.

4. Assisted Squat (TRX/doorframe)

• Hold straps or frame, use just enough help to stay balanced.

• Progress: lighten your grip until you’re hands-free.

2. Counterbalance Squat (hold a light plate/dumbbell/ball at arm’s length)

• The weight in front helps you stay upright.

• Progress: bring the weight closer, then remove it.

Progressions (harder options)

Only move up if you keep perfect form at your current level.

1. Regime of contraction

* tempo (3.1.1), rest pause (3 seconds), Explosive contraction, . . . .

2. Increase resistance (external load)

* Dumbbell, Kettlebell, . . .

3. Unstable surface / loads

* Bamboo bar, . . .

4. Bilateral to unilateral

* step - up, Lunges, Single leg Squats, . . .

How to progress week-to-week (simple rules)

Start at a level you can do for 2–3 sets of 6–10 reps with 2 reps in reserve (RIR)

you could do 2 more clean reps if you had to.

2-for-2 rule: If you hit the top reps on two sessions in a row with perfect form, progress by one notch:

More ROM (lower box),

More reps (e.g., 8 → 10),

More sets (2 → 3),

More control (regime of contraction : rest pause, tempo)

More complexity (move to next variation).

Frequency: 2–3×/week, with at least one rest day between sessions.

Sample 4-week plan (plug-and-play)

Week 1: Box Squat to knee-height — 3×8 (RIR 2)

Week 2: Box height slightly lower — 3×8–10 (RIR 1–2)

Week 3: Bodyweight Squat (no box) — 3×8–10 (tempo 3-1-1)

Week 4: Bodyweight Pause Squat (2s pause) — 3×6–8

Common fixes

Heels lift: Use heel wedge; work on ankle rocks/calf stretch post-session.

Knees cave in: “Screw feet into floor,” imagine spreading the ground. Add light miniband above knees for feedback.

Butt wink/low-back rounding: Stop 1–2 cm before the tuck; add core brace + hip mobility.

Leaning forward: Try counterbalance squat; think “chest between thumbs.”

2-minute warm-up

30s ankle rocks (knee over toes, heels down)

30s deep squat sit (hold onto post if needed)

10 bodyweight hip hinges

10 slow squats to your current depth