Squat: benefits, correct technique and common mistakes

The squat is one of the most fundamental movement patterns in strength training and human movement. It is present in sports training, rehabilitation, physiotherapy and exercise programmes aimed at the general public. Despite its widespread use, it continues to be associated with various myths, fears and misinterpretations regarding how it should be performed.

Understanding the role of the squat, its potential benefits and the principles guiding proper execution allows this exercise to be integrated more safely and tailored to each person's characteristics.

What is the squat?

The squat is a functional movement pattern, that is, a movement with correspondence in various everyday activities. Sitting down and standing up from a chair, lowering the body to pick up an object from the floor or carrying out certain tasks that require flexion of the lower limbs are examples of movements that share biomechanical components with the squat.

From a physical and functional standpoint, the squat requires the interaction of muscular strength, joint mobility, stability and neuromuscular control. During the movement, there is a coordinated action of the hip, knee and ankle joints, together with the musculature responsible for controlling the trunk and the lumbopelvic region.

Because it simultaneously involves multiple muscle groups and joints, the squat is a relevant exercise for the development of strength and functional capacity.

Main benefits of the squat

Strength training

The squat recruits several muscle groups of the lower limbs and trunk, with particular involvement of the glutes and quadriceps, accompanied by the action of the hamstrings and the trunk-stabilising muscles.

When performed with appropriate load and progression, it can contribute to the development of strength, muscular endurance, and the ability to produce force in functional movements.

Joint mobility improvement

Performing the squat through a range of motion appropriate to individual characteristics can help to maintain or develop the functional mobility of the hips, knees and ankles.

The range achieved depends on various factors, including individual anatomy, joint mobility, motor control, training experience and the squat variant used.

Improvement of physical performance

Strength development through squatting can transfer to different physical capacities, particularly when integrated into a properly structured training programme.

This adaptation may be relevant in actions such as jumping, running, accelerating, decelerating and changing direction, although the results depend on the specificity of the training, individual level and the demands of the sport practised.

Stability, balance and motor control

The controlled execution of the squat requires coordination between the trunk and lower limbs, contributing to the development of stability and movement control.

In older people, lower limb strength exercises can be part of programmes aimed at maintaining functional capacity and reducing the risk of falls, especially when combined with specific balance, mobility and coordination exercises.

Increased energy expenditure

Because it involves a significant amount of muscle mass, the squat can represent a relevant stimulus from an energetic standpoint, particularly when performed in sets with appropriate volume and intensity.

However, the reduction of fat mass does not depend on an isolated exercise. Body composition results from the interaction between diet, overall physical activity level, training, sleep, metabolic factors and energy balance over time.

Bone health and tissue adaptation

Progressive overload resistance training constitutes a relevant mechanical stimulus for bone tissue. When integrated regularly into an appropriate programme, it can contribute to the maintenance or improvement of bone mineral density, depending on factors such as age, health status, exercise intensity and training history.

Tendons and other tissues involved in movement also exhibit the capacity to adapt to progressive mechanical load. This adaptation must be built up over time, respecting individual capacity and avoiding abrupt increases in demand.

Day-to-day functionality

Training the squat pattern can help improve the ability to carry out everyday tasks that require lower limb strength and control, such as sitting down, standing up, or performing downward and upward body movements.

The maintenance of these capabilities assumes particular importance throughout ageing, since lower limb strength is directly related to autonomy and functional independence.

Squat technique: fundamental principles

There is no single squat technique suitable for everyone. Execution must be adapted to individual anatomy, available mobility, exercise goals, training experience and the possible presence of pain or functional limitations.

Nevertheless, there are general principles that can guide a controlled and efficient execution.

Starting position

• Place your feet approximately shoulder-width apart or slightly wider, depending on individual comfort
• Point your toes slightly outwards when this position facilitates the natural movement of your hips and knees
• Keep the torso aligned and the spine in a stable and comfortable position
• Keep the head aligned with the torso and the gaze in a natural position

2. Start of the movement

• Initiate a coordinated flexion of the hips, knees and ankles
• Allow the pelvis to move downwards and slightly backwards, depending on the variant used and individual anatomy
• Activate the core musculature to provide stability during movement
• Allow a moderate forward lean of the trunk when necessary, maintaining spine control

Trunk inclination should not be considered, in itself, a technical error. Its degree varies depending on body proportions, mobility, the position of the load and the type of squat performed.

3. During the movement

• Keep your knees aligned with the direction of your feet
• Maintaining a stable foot support, avoiding the involuntary elevation of the heels
• Control the speed of movement and avoid abrupt changes in alignment
• Distribute the pressure evenly across the foot throughout the descent and ascent

The exact position of the knees relative to the toes can vary. In many people, it is normal for the knees to move past the toes during a deep squat, provided there is sufficient mobility, control of the movement and an absence of relevant symptoms.

4. Range of motion

• Descend to the depth where control, stability and comfort can be maintained
• Use, when appropriate, ranges of motion close to or below the position where the thighs are parallel to the floor
• Tailor the depth to individual mobility, anatomy, experience and goals

Squat depth should not be imposed universally. Greater range of motion is not necessarily better if it compromises movement control or provokes symptoms.

5. Upload

• Apply force against the floor while maintaining stable foot support
• Maintain control of the torso throughout the ascent
• Coordinate the extension of the hips and knees
• Return to the starting position in a controlled manner, avoiding excessive extension of the lower back at the end of the movement

Respiration

For light or moderate resistance exercises, a common strategy is to inhale before or during the descent and exhale progressively during the ascent.

With heavier loads, breathing and trunk stabilisation strategies may differ. In these contexts, the technique must be adapted to the level of experience and the demands of the exercise.

Common squat mistakes and how to avoid them

Some technical changes may arise during the squat. Their relevance should be interpreted according to the context, as minor movement variations do not always represent a problem.

Loss of control of the spine or trunk

A marked and uncontrolled change in trunk position, particularly when associated with high loads, can increase the mechanical demand on certain structures.

Forward trunk lean, on the other hand, is part of many squat variants and should not automatically be considered incorrect.

Knees turning in excessively

A slight inward collapse of the knees can occur naturally during some phases of movement. However, a pronounced and uncontrolled movement may indicate difficulties with lower limb strength, coordination or control.

In these cases, it may be useful to adjust the load, amplitude or exercise variant.

Excessive load without technical expertise

Increasing the load before there is adequate movement control can compromise execution quality and unnecessarily increase the demand on muscles, joints and other tissues.

The progression of the load must keep pace with the development of strength, technical capacity and individual tolerance.

Involuntary heel elevation

Raising the heels during a squat may be related to limitations in ankle mobility, anatomical characteristics, foot position or execution technique.

The case must be assessed individually before assuming there is only one mobility limitation.

To force a depth greater than individual capacity

Depth should be determined by the ability to maintain control, stability and comfort. Forcing ranges of motion that exceed available mobility can alter movement mechanics and increase the load on certain structures.

The range of motion can be increased gradually where clinically indicated.

Understanding the squat from an integrative perspective

The squat is a movement pattern relevant to strength, mobility and physical function. When properly selected, adapted and performed, it can be integrated into exercise programmes aimed at improving physical capacity, performance and functional independence.

It should not be considered an inherently dangerous movement, nor is there a single way to perform it correctly for everyone. The technique must respect anatomy, mobility, goals, experience and individual response to the exercise.

The gradual progression of load and range of motion, combined with movement control, is particularly important for a safe and sustainable practice. In the presence of persistent pain, significant mobility limitations, a history of injury, or doubts regarding execution, an assessment by a properly qualified health or exercise professional can help to adapt the squat to individual needs.