What is the Squat Movement Pattern? 

The Squat movement pattern includes all lower body movements that involve the hips moving straight up and down. If you’ve spent any time in a gym at all you can probably think of a couple of squat variations right off the top of your head. This pattern also includes many exercises that are not a “squat” by name. A leg press as well as many unilateral movements including step ups and lunges all fall into this category because they feature the hips moving straight up and down. 

What role does training the squat play in overall health and daily life? 

We know that every muscle group is important to living. We don’t want to suggest that any are more important than others, but we truly couldn’t stand up from a chair without our squat muscles. Beyond the obvious implications to daily living, these muscles also play a massive role in all kinds of sports performance, particularly when running. 

Obviously the muscles in our legs used to squat are going to be part of what physically propels us forward in running. We also need that strength to support our skeletal system as we run. Running is a series of single leg plyometrics that involves forces that are many multiples of our body weight. If we don’t have the strength to support these movements, we are going to have form breakdown and ultimately end up with a musculoskeletal injury. 

How do I squat smart? 

Because squats are so ubiquitous in strength training, almost everyone already does them (great!). But many perform these movements with poor form. Plenty of online resources describe proper form, and there are great cues you can use to adjust what you’re already doing. The best remedy for poor form, however, is prevention! By beginning with the most basic movements in the squat pattern you will methodically build the strength, stability, and mobility you need to execute the most complex and challenging movements in the squat pattern. This ensures that you really do engage the muscles you’re meaning to target, AND helps you avoid injury (aka: time-not-training). 

Take a look at the graphic below for our recommended squat pattern progression. The barbell back squat is the goal movement – the most complex or challenging variation. Notice how many exercises there are beneath that goal! Each of those stair steps represent an opportunity to dial in your form and effectiveness. Notice also the supplemental exercises included with each of these steps. These make great warm up movements to help activate the right muscles before you get to work. 

How do I know I’m ready for the next step? 

Now that you have this staircase, how are you supposed to navigate it? Generally speaking – going back to basics is never a bad idea. Even if you’ve been back squatting for decades! Once you feel confident in your performance of one movement, explore the next step. This new movement should demand your full concentration to perform it with stability and contro. The important thing is that you can perform it with control. If that stability isn’t there, take a step back for now. You’ll get there! Doing it right is better than doing it fast. 

As always, we are here to help! These are the basic principles that guide how we program for our patients and clients. If you’d like to explore working with one of our providers, call us! We would be honored to help guide your training for maximum effectiveness and health!