Are you doing it right? The Perfect Squat Assessment

by Alexandra

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When done properly the squat is a safe and effective exercise that can be used for strengthening your entire body. Performing a correct squat requires the upper and lower body to work in unison, activating an estimated 200 muscles or more.

To make sure that your squats will reward your efforts with amazing gains, and not injury (“no pain, no gain” does not apply here), it’s important to make sure your technique is on point. A good way of starting out is to perform a Squat Assessment, to gain information about the areas you are lacking, from head to toe.

Of course, it’s difficult to observe yourself performing squats, even in front of a mirror, so consider enlisting the help of a friend, or you could film yourself so that you can get an objective view of areas where you may need to improve.

How to perform a squat assessment

Wear shorts and a t-shirt, to make it easier to observe your movements and identify faulty movement patterns.

Film yourself (or have your friend watch you) from the front and side view, to get a complete overview of your squat technique

Stand with the inside of your feet aligned with the outside of your shoulders

Feet should be facing straight ahead. Arms should be extended above the head.

Lower yourself down as far as comfortable, taking around 2-3 seconds to do so

Return to the starting position

Keep your heels on the ground, throughout the whole movement

So, what are you looking for?

Here’s a checklist of things you need to pay attention to:

Starting Position Key Points:

Arms extended above head
Feet shoulder width apart
Feet pointing straight ahead
Eyes fixed straight ahead

Finish Position Key Points:

Arms stay straight
Don’t lean forward too much
Feet stay pointing straight
Heels stay on ground
Knees stay in line with feet

Problems to watch for:

Knees buckling inwards
Arms bending at the elbow or swaying excessively forward
Heels lifting off the floor
Upper body and shoulders leaning forward excessively
Lower back loses neutral spine position (twists or bends)

By working through the above checklist, you will be able to identify basic movement faults before they potentially become a problem.

Next Steps

If your Squat Assessment has highlighted areas that you need to improve on, you must check out our blog post, The 6 Golden Rules for achieving the perfect squat. This will give you, in detail, a step-by-step guide to achieving flawless squats.

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