Exercise Series: Squats

January 1, 2021

Exercise Series: Squats

The first in our exercise series covers one of the most fundamental lifts: The squat. This is an exercise that simulates and helps to build strength for multiple functional movements like running, jumping, walking, stairs, picking up your children, and even getting on and off the toilet. Staying strong with a squatting movement helps you keep up with life while you’re young and helps you stay independent as you age.

The squat is a great multi-joint exercise that you can use to increase range of motion and build full body strength. This is why it is a mainstay of almost any strength program. There is a lot of misinformation around the squat and we are here to talk about squatting safely and get more people interested in this exercise.

Form

We’ve got great news! There is no need to pay super close attention to squat form for most of us. There is no one perfect squat. Form becomes important when we are getting near our max lift as proper form will give you a mechanical advantage and reduce your risk for injury, but outside of that it isn’t very important.

Everyone has variations in the anatomy of their hips as well as knee and ankle flexibility. These variations can affect form when completing a complex lift like the squat: So how can we say there is only one way to properly perform a squat?

There is little evidence to support that idea that improper form can directly lead to an injury.

If you aren’t sure on your form, that’s ok
The more you do it, the better you will get
If you need to turn your ankles out for comfort or can’t get as low as you’d like, it’s fine
The dreaded “buttwink” is when your pelvis tucks under you at the bottom of your squat, which is also totally normal for most people

Tips and tricks

Start with a comfortable weight for YOU, not the person next to you lifting an absurd amount of weight in the gym. We all have our own starting points.
We recommend going to at least 90 degrees of knee flexion with your squat if you can comfortably get there with your heels flat on the floor.
If it’s between more weight or more depth, we recommend more depth. Your muscles will only adapt to the ranges you work them in. That means if you squat to 45 degrees of knee flexion with a lot of weight, you will get very strong in this range. Outside of this range though, you will likely be significantly weaker.
- Once your ideal depth is achieved, you can begin progressing the weight
Select the type of squat and depth that will help you reach your goal for training.
- Box squats may be best to help work on getting in an out of a chair
- Split squats are beneficial for sports requiring single leg explosive movements like sprinting and ice hockey
BREATHING: Breathe in while you are descending in the squat and breathe out when ascending out of the squat
- You should not hold your breath during the squat unless you are trained in doing this to prevent fainting and extreme increases in internal pressure

Common form issues

Knees collapse in when squatting
- Cause: Poor glute activation
- Fix 1: by thinking about rotating your feet outward against the ground. Your feet shouldn’t move, but this will help activate the glutes to prevent valgus
- Fix 2: Put an exercise band around the tops of your knees and actively resist
Too much forward trunk lean
- Cause: Usually due to performing the squats with more weight than your quads can tolerate. The hip hinge will recruit more glutes and hamstrings during the movement
- Fix: Use less weight and progressively overload to quads tolerance
Weight shift to one side
- Cause: Painful hip or knee; poor ankle flexibility on one side; reduced strength on one side
- Fix 1: Use mirrors: They’re not for admiring yourself, they’re for assisting with proper form
- Fix 2: Place a small riser under the foot of the side you are shifting towards
- Fix 3: Do split squats to increase single leg strength on deficient side.

Benefits

Squatting is a great way to improve your range of motion over time. You’ll see in our video Bryan is doing a deep squat and loading through his full range of motion. But If you can only manage a half squat to start, that’s ok.
Squats will increase lower body and core strength with a progressive training program
Squatting is a movement pattern that is used in most things we do throughout the day, so these things will likely become easier with increased training.
They will make you feel great by releasing feel good endorphins, helping you both physically and mentally.

Squat Variations

There are as many variations of squats as your imagination can come up with. Front squats, back squats, box squats, sumo squats, belt squats, goblet squats, split squats, starter squats… Below are some common variations that we use with our patients and athletes.

Back Squat

Grasp the bar with a closed pronated grip
Step under the bar with your feet at a comfortable width
You can use either the high bar or low bar position
- The high bar positions the bar above your posterior deltoids and at the base of the neck
- The low bar positions the bar across the posterior deltoids and in the middle of the trapezius
Lift your elbows and hold your chest up and out to create a shelf for the bar using the upper back and shoulder muscles
Extend your knees and hips to lift the bar and take one or two steps backward
Position your feet roughly shoulder width apart
As you squat, keep your back neutral and your chest up. Keep your heels flat on the floor. Maintain this position on your way back up as well.
Slowly lower yourself as low as you can control and then return to the starting position in a slow controlled motion and repeat with the desired amount of reps

Benefits and Uses

Is there anything the squat doesn’t do for your body?!?
Helps to build whole body strength, especially in the quads, glutes and hamstrings
Builds core strength and stability

Box Squat

Form for this movement is similar to the regular squat, except you are sitting and then getting back up from a surface (usually a bench)
They key to performing this movement is the subtle hip hinge when sitting and standing

Benefits and Uses

Simulates getting out of chair, off toilet, or out of a car
Will help improve core strength and stability
Moves bias more to glutes and hamstrings

Sumo Squat

Load the bar on your shoulders as you would with the back squat
Place feet roughly shoulder width with toes turned out about 30 degrees
Squat as low as you can then return to the starting position

Benefits and Uses

A great movement for beginners
More comfortable on painful hips that have impingement type symptoms
Aids in making the movement more stable for those at risk for falls

Split Squat

Grasp the bar in the same position as with the back squat
Place one foot flat on a bench, not on live toes
Ensure that your front foot is forward enough that your tibia doesn’t move too far forward when dropping into the squat
Squat by dropping your back knee straight towards the ground slowly
Push up from the down position by extending the knee and hip on the front leg

Benefits and Uses

Good for correcting strength discrepancies between sides
Useful for sports requiring single leg strength and power (sprinting, long jump, ice hockey)

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By Allison Hawthorne • September 18, 2025

When you're in pain — whether from a nagging injury, post-surgical recovery, or chronic discomfort — finding the right care can feel like a maze. At Balanced Chiropractic & Physical Therapy, many patients walk in skeptical but leave with something they hadn’t experienced in other clinics: real relief and a clear plan forward. What sets this clinic apart? It's not just the treatment. It’s the total experience — one where skilled practitioners combine chiropractic care, physical therapy, and patient education to help individuals regain mobility, confidence, and quality of life. A Different Kind of Care Experience From the moment individuals arrive, they notice a different tone. The team at Balanced doesn’t just treat the symptoms — they take time to understand the full picture. Many patients describe the approach as comprehensive, personal, and results-focused . Whether recovering from orthopedic surgery or managing long-standing joint pain, patients often comment on how the care they received here was more effective than what they experienced elsewhere. The key difference? Integration. At Balanced, chiropractic and physical therapy are used in combination — not in silos. This means spinal adjustments might be paired with strengthening exercises, or dry needling might be used to reduce tension while also building joint stability. It’s a multi-modal approach designed to accelerate healing while helping prevent future injury. Common Conditions Addressed Patients come in with a wide range of challenges: Shoulder pain and limited mobility Back and neck discomfort, including sciatica Hip pain and post-surgical recovery Sports-related injuries Plantar fasciitis and foot issues Nerve-related symptoms, including numbness or tingling Knee pain and age-related joint stiffness Repetitive strain injuries from work or athletics Postpartum musculoskeletal challenges In each case, treatment plans are tailored — not only to the condition but to each patient’s lifestyle, goals, and progress. What Patients Consistently Say Here are some recurring themes reported by patients in public reviews: “I finally found relief after years of trying other providers.” “The care team really listens and adjusts based on how I feel week to week.” “The home exercise programs helped me stay consistent and feel in control of my progress.” “They went above and beyond — even following up after care to check on how I was doing.” “I was able to return to normal activities that I hadn’t done in years.” It’s not just about symptom relief. It’s about restoring function and confidence — whether that means returning to work, walking without pain, playing sports again, or simply sitting comfortably during long drives. Results That Speak for Themselves Across the board, patients report: Reduction in pain (often from high pain levels to minimal or none) Improved mobility and flexibility Faster recovery timelines post-surgery Better outcomes compared to previous care elsewhere Knowledge to self-manage and prevent recurrence One of the most notable differences? Patients feel like they are part of the process , not just receiving care but actively participating in their own recovery with a supportive team behind them. A Team That Prioritizes People, Not Just Protocols Balanced Chiropractic & Physical Therapy isn't just known for clinical skill — the people are a major part of the equation. Chiropractors, physical therapists, massage therapists, and administrative staff are frequently described as: Attentive Encouraging Thorough Responsive Easy to communicate with This atmosphere of support and collaboration often leads to stronger patient engagement and better long-term results. Why It Matters Musculoskeletal pain doesn’t just affect the body — it affects work, sleep, relationships, and mental focus . The goal at Balanced isn’t just pain reduction; it’s full-body function and restored confidence in movement. Whether you’re facing a complex injury or a nagging issue you’ve ignored for too long, Balanced Chiropractic & Physical Therapy offers something that’s hard to find in today’s healthcare landscape: individualized, integrated care that actually works. If you're exploring options for recovery, rehabilitation, or chronic pain management, Balanced may be worth your time — and could be the turning point your body’s been waiting for. Contact us today