Is there a right technique for squatting? The answer is yes, but with a caveat. The techniques might look different for different people. So if you see people doing squat differently that’s because that is what works best for them, it’s probably not the wrong technique. There are however a few principles: straight back, feet on the ground and so on. People are not build the same way. Some are short, some are tall, some are better in endurance sports some in strength and so on. It is therefore crucial for everyone to find their best technique and that would include:

• how wide the stand is
• how deep the squatting is
• how good your torso uprightness is

We want to perform the squat with a barbell and progressively lift more weight to achieve hypertrophy as well as increased strength. That on its own has challenges and need to be looked at an evaluated by a certified personal trainer. Usually untrained clients start with air squat, dumbbell or kettlebell squat to work towards a squat with the barbell. Squat is a multi joint exercise and it involved various skills to perform it:

• stregnth
• balance
• coordination
• core strength

Moreover, we have three main variations of squat when using the barbell:

• Back squat
• Front squat
• Overhead squat

Each one of these have their own specifics and are performed differently even though they might look similar. Front squat has more focus on knee flexion and thus more load on quadriceps as well as activation of latissimus dorsi to keep the bar locked and elbows up. Overhead squat on the other hand is dependent of shoulder joint mobility and trains deltoids and trap 1 together with legs.

So what is the best technique for squatting: is the stand that makes the client have the best posture, stability and deepness.  This needs to be evaluated by a coach and a trained eye.

How to achieve e good squat: the key is hip mobility. But also a strong core and good breathing and core tightness technique will help a lot. Barbell position on back squat could also contribute to improved movement. There will certainly be issues if the client has knee problems.

The main thing to do is to get your squat evaluated by a professional, and work towards achieving the perfect technique, by considering your anatomy and working on your joint mobility at the same time. Doing squat therapy will help toward improved hip mobility for example. This is done during personal training sessions to help clients toward a better squat and toning legs and making them stronger.