Are You Ready To Squat?

Squats are one of the most powerful and effective exercises. They build strength, improve mobility, and are a true test of functional movement. I love squats. When performed correctly, they are unrivalled in their ability to develop full-body strength and athleticism.

Should Everyone Be Squatting?

The short answer is yes, but maybe not yet. While squats are essential movements, not everyone is immediately ready to perform them safely and effectively. A proper squat requires a combination of strength, mobility, and stability, and if you’re lacking in any of these areas, your technique will suffer, increasing the risk of injury.

What Makes a Perfect Squat?

A great squat is more than just dropping down and standing back up. It requires:

Hips below parallel – Proper depth ensures full muscle engagement.
Weight on the heels – Prevents unnecessary strain on the knees.
Chest up – Maintains posture and reduces spinal stress.
Neutral spine – Keeps the lower back safe and strong.

You need adequate ankle, hip, and thoracic mobility while engaging the legs, core, and spinal stabilisers. Your squat mechanics will break down if you lack any of these areas.

Beginners Squat Limitations

If your squat looks or feels awkward, chances are you’re dealing with one or more of the following issues:

Tight hips – Can prevent proper depth and force compensations in the lower back.
Limited ankle mobility – This leads to excessive forward lean or lifting of the heels.
Poor thoracic mobility – Makes it hard to keep the chest up.
Weak core or posterior chain – Reduces stability and power in the movement.

Fixing Your Squat

If your squat isn’t where it needs to be, don’t force it. Instead, focus on mobility and strength work to prepare your body for the movement. Here’s how:

1. Improve Mobility

Ankle mobility drills – Use knee-to-wall exercises and calf stretches.
Hip openers – Deep lunges and hip flexor stretches can increase the range of motion.
Thoracic extensions – Foam rolling and wall slides help open up the upper back.

2. Strengthen Muscle Groups

Glutes & Hamstrings – Romanian deadlifts, hip thrusts, and bridges.
Core Stability – Planks, dead bugs, and anti-rotation exercises.
Upper Back – Rows, face pulls, and overhead presses improve posture.

Should You Squat with Weight?

Once you can perform a bodyweight squat with perfect form, it’s time to introduce load. Start with goblet squats before progressing to a barbell squat.

Squat with Proper Technique

Set your stance – Feet shoulder-width apart, toes slightly turned out.
Brace your core – Engage your core before moving.
Lower with control – Push your hips back, keeping the chest up.
Drive through your heels – Engage the glutes and quads to stand up.
Maintain a neutral spine – Avoid excessive rounding or arching.

Squats are for everyone, but only when performed correctly and safely. If you’re not quite there yet, focus on mobility, strength, and technique until you are. Then, add weight and enjoy the benefits of one of the most powerful exercises available.

At Foundry Gyms, we help our members master the squat with expert coaching in a supportive, structured environment. Our small group personal training sessions ensure you build strength, refine technique, and progress safely.

Want to improve your squat and get stronger? Join us at Foundry Gyms and train with experienced coaches who know how to get results.