The Biggest Squat Mistake

Introduction:

Squats are one of the most common exercises in physical therapy and strength and conditioning. Depending on the intent, this routine exercise has different variations, modifications, and strategies. However, even with these variable factors, there's one single mistake that we need to avoid when performing or coaching a squat.

In this article, I'll discuss the following topics:

• Lower Extremity Arc of Motion
• Pelvis Biomechanics
• The Biggest Squat Mistake
• The Solution 

If you're a visual learner, watch the same concepts here:

Squat Biomechanics:

Before getting into the biggest mistake, we need to discuss the fundamental squat biomechanics. 

Why?

You need to be competent in normal before assessing and addressing abnormal. 

Lower Extremity Arc of Motion:

The lower extremity arc of motion is the alteration between external and internal rotation during varying degrees of hip flexion. It can be summed up as follows:

• 0-60°: External Rotation Bias
• 60-90: Internal Rotation Bias
• 90-120°: External Rotation Bias 

There's a shift towards internal rotation around 60-90° of hip flexion due to the re-orientation of the hip's external rotators. As you approach 90° of hip flexion, the line of pull changes, and they internally rotate the hip when contracted. As you continue into furthering degrees of hip flexion, their line of pull changes back towards external rotation. This is a brief overview, but the Performance Redefined Course covers this topic in more detail.

Pelvis Biomechanics:

Just as there are femoral expectations at varying degrees of hip flexion, we can observe the same in the pelvis:

• 0-60°: Counternutation, External Rotation, Flexion, Abduction
• 60-90°: Nutation, Internal Rotation, Extension, Adduction
• 90-120°: Counternutation, External Rotation, Flexion, Abduction

Understanding these concepts will help improve your overall squat comprehension and avoid the biggest mistake. For example, if someone is limited to 90° during their squat, they most likely cannot create space by re-externally rotating the pelvis to achieve the full depth. As a result, their trajectory moves horizontally instead of vertically, and we see a compensatory limited squat.

Speaking of the biggest mistake... are you ready for it?!

The Biggest Squat Mistake:

Now that we understand the basic biomechanical phases of a squat, we can introduce the biggest squat mistake. Contrary to what you may think, it's not knee valgus, butt-winking, or poor technique. Instead, it's the direction of movement. 

When your intention is to perform a traditional squat, the biggest squat mistake is pushing the butt back instead of down. In other words, moving like an escalator instead of an elevator.

We always hear the cue, "push your butt back!" But have you considered what that's doing biomechanically? 

When you push the butt back, you're switching your squat to a hinge. That's fine if you're intentionally looking to achieve that, but most of us aren't! This direction will move the exercise towards more of an internal rotation bias compared to external rotation and create several problems. Here are a few:

• Restriction at 90° of hip flexion due to inability to externally rotate (create space) from 90-120°
• Increased likelihood of anterior hip pinching from posterior expansion with hinge mechanics
• Increased likelihood of low back pain due to trunk position and weight distribution

Instead, we should strive for a more vertical motion, similar to how an elevator would move compared to an escalator (hinge). When vertical movement occurs, the normal lower extremity arc of motions mechanics are followed. 

 The Solution:

If the normal mechanics are understood but not able to be obtained, here are a couple of considerations:

• Fix the Source First: This is usually the patient's "posture." If a greater than 90° squat is not possible, it's most likely due to the posture of an anterior pelvic tilt and a flared rib cage. Start with quadruped exercises to move the pelvis and the rib cage back to a better starting position.
• Anterior Load: A front/goblet squat is an easy modification to assist the patient in moving the rib cage more back while maintaining an upright torso. This will improve their vertical squat mechanics.
• Slant Board: Elevate the heels to bias the patient into plantarflexion at foot, external rotation at the tibia/femur, and counternutation at the pelvis. This will aid in normal squat mechanics.