Squats: So Easy a Baby Can do it?

Seeing my one year old daughter in a perfect squat position sparked my thought: is it true that if we don’t use it we lose it? How is it that an infant that lacks the cognitive ability to recognize form and has had no instruction on technique is able to execute a deep squat position so effortlessly? Somewhere between diapers and drivers licenses, the ability to squat has been lost.

Squats, particularly back squats, are probably the most scrutinized exercises in the strength and conditioning community. It has been tabbed the “King” of all exercises by some and even thought to cure illnesses by others. While most fail to squat at all, those that do lack the ability. Is it lack of mobility? Stability? Maybe flexibility? Or is it because the doctor told you it would hurt your knees? If exempting squats is per doctor’s orders, keep in mind that this is probably the same doctor that hasn’t worked out since he was in grade school and is borderline obese. These complaints are commonly heard in the weight room but they are not the only causes.

In his book Movement: Functional Movement Systems: Screening, Assessment, Corrective Strategies , Gray Cook talks about squatting as a skill set and as an exercise that should be developed over time and progressively modified with added resistance. As coaches, we have made the mistake of taking athletes who lack proper technique and have loaded the squat in the hope that the weight will somehow push them into a suitable deep squat. This is why squatting gets a bad rap! The squat is not a bad exercise. Bad squats, however, are a bad exercise. With a little coaching and appropriate progressions, you can get back to squatting like a baby.

Most coaches tend to believe that tight hips are to blame for the inability to get into a deep squat. While this statement may be true, let’s take a few simple tests to find out if having tight hips is the only reason. First, find a spot on the floor and lie on your back. Now, try and bring both knees up to your chest while keeping your entire back flat against the floor. If I were a betting man, I would guess you were able to perform this with relative ease. Now stand up. While keeping your heels on the floor and back flat try to sink your hips below your knees. Chances are that test didn’t go as well. These simple tests show that there is more going on than just tightness in your hips. In fact there are probably several reason as to why you passed the first test and failed the second. Injuries and lack of use could be explanations why your squat has regressed since infancy.

In Mike Boyle’s book, Functional Training for Sports, he states that some joints need to be mobile while others need stability. Loss of mobility around a joint that needs to move freely is usually due to an injury or disuse of the joint. On the other hand, if a joint that needs to be stable is injured, you now have mobility where you needed stability. Look at the table below as a reference to which joints should be mobile or stable.

Using the chart and picture from above let’s take a look at how each joint plays a role during a squat. Starting from the ankle and working our way up, you will notice an alternating pattern of mobility and stability needs.  The ankle should be able to move freely and allow athletes to squat without lifting their heels.  The knee needs to be stable and should track over the toes during a full squat.  The hips need a great range of motion and need a considerable amount of flexion to prevent a rounded lower back.   Lumber spine (low back) should remain neutral and not flex at the end range of a full squat.  If your low back rounds during the bottom of a squat, it is usually due to lack of hip mobility.  Thoracic spine (upper back) should be mobile and allow you to keep your chest upright throughout the squat.

Being able to squat properly requires more than just hip mobility and a heavy enough bar to induce a deep squat.  In the second part of this series we will discuss how to address some common squatting shortfalls along with drills to help improve mobility.

Check back next week for Part II of this series.

Boyle, M. (2010). Advances in functional training. On Target Publications.

Burton, L., Bryant, M., Cook, G., & Rose, G. (2010). Movement functional movement systems. Aptos, CA: On Target Publications.

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