There are many types of squats:
- The air squat
- The box squat
- The back squat
- The front squat
- The overhead squat
Mastering the squat correctly will go a long way in allowing you to optimize your performance as well as preventing pain and injury.
There are a number of factors to take into account when performing the squat.
Firstly, consider the position of the feet. Ultimately a stance is needed that allows you to move into the fullest range of motion that you can manage correctly, safely and without pain. Generally, for most people, that is going to be with the feet just outside the shoulders and the toes slightly pointing outwards.
Secondly, centre your body weight through the centre of both feet and then initiate the squat from the hips and hamstrings by driving them back while keeping the back straight.
The arm position will depend on the type of squat that you are doing but the shoulders should be in a stable position by externally rotating them downwards.
As the hips drop down, drive the knees out laterally until you have reached the range of your squat.
Rise up out of the squat by squeezing your glutes, keeping your back straight, knees out and shoulders stable.
Continue for the next repetition.
Weekly task: trying doing a few air squats with the above technique in mind and see if it highlights any faults in the movement pattern that you may have already created. If so, go back to basics and see if you can master the squat with perfect technique before loading with heavier weights or progressing to a different type of squat.