There are three key principles for the perfect squat, writes Tim Robards.

For those of you who find themselves being thrust into the love-it-or-hate-it squat, be it at boot camp, forced by your PT, or you’re following your fitness app of choice, it needs to be done right.

The perfect squat can be one of the best exercises not only for a strong, perky butt and legs, but also for your core, growth hormone stimulation and your fat burning ability. However, it’s easy to muck it up, progressively wear down your spine, knees and hips and miss out on all of the positive benefits. So many back and knee issues can be avoided with correcting your squat and allow you to reap all of the benefits.

There are three key principles for the perfect squat.

1. Correct technique and motor patterning

2. Mobility/flexibility

3. The ability to activate the right muscles at the right time.

So lets discuss each …

Correct technique is essential and may not look exactly the same on everyone as we don’t all have the exact same bodies. However the key point are:

— Place heels shoulder width apart and toes pointed out slightly

— Keep your gaze at least a few metres ahead, not at your feet or at the ceiling

— Keep a neutral or straight spine throughout the whole movement

— Initiate the squat first by pushing your hips back before bending the knees

— Push the knees wide, keeping the majority of the weight through your heels

— Your pelvis should drop between your thighs with your knees slightly wider than your toes

— Your knees will most likely go slightly past your toes in a deep squat to maintain your centre of gravity over your feet and stop you falling backwards

— Push up, squeezing you glutes all the way especially at the top of the movement (imagine someone is pulling your belt buckle up towards your belly button slightly).

When you repeat a motion like a squat, it becomes learnt by the brain and stored as a motor pattern so that you no longer have to actively think about it.

Mobility is needed to get into the deeper positions effectively. Tight and immobile hips, ankles, thoracic and low back will affect just how deep you can go, how effective our squat will be and may also increase your chance of injury.

Your ability to activate the right muscles at the right time comes down to your ability to activate as many fibres of each muscle in the right sequence. Just like you can turn the dimmer switch up and down on a light bulb, the power to your muscles can also be ‘turned down’ and its usually because of segmental postural instability of nerve irritation. Things like disc issues, facet joint inflammation and general wear and tear on your spine from sitting all day and previous accident history can affect how well you can activate certain muscles. The best way to have this checked is by a reputable sports chiro, physio or osteo who has a great understanding of the nervous system and biomechanical function.

Happy squatting!

Dr Tim Robards is a chiropractor and exercise scientist (B. Med. Sc, M. Chiro). He recently launched his unique exercise and diet program The Robards Method. You can follow Tim on Instagram and Twitter.