Proper Squat Form: A how to Technique

Welcome to the Pose Assessment Guide for the Squat!

This guide helps you:

• Learn proper squat form and technique for a deep yoga squat
• Understand the aspects of strength and mobility measured by the squat
• Know what the aspects of your fitness need work based on your performance in the squat

Watch the full pose assessment guide video below, and then read on to learn more about the squat, and specifically how you can measure your personal fitness based on your performance in it.

The Squat is a foundational exercise of any effective fitness program, making it a great indicator of your overall fitness. Here are the primary fitness aspects measured in the squat:

The squat is not just a great assessment of your fitness. It’s also a great exercise to IMPROVE your fitness. Practice is on a daily basis and you’ll be shocked at what it can do for your body – not just your performance or for muscle-building, but also for the way your back, knees, ankles, and hips feel throughout the day, your day-to-day movements, and even improved posture.

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On the flip side, weakness or not paying enough attention to the above aspects of your fitness can result in aches and pains, injuries, or even surgery.

How do you know if you are at a higher risk for problems in the above areas?

Helpful indicators can be easily found in your performance of the squat. Although this is sometimes an incomplete picture, below I’ve listed some common indicators of weakness, and what they correspond to in terms of your fitness:

Try to remember how you did in the 30-second squat challenge. How’d you do? From the list of weakness indicators above, which applied to you? It doesn’t mean you failed if you didn’t do a perfect squat – remember, most guys can’t. But knowing how to improve is what’s going to help you get stronger more easily, so you’re on the right path!

What do these assessments mean?

Your body is totally interconnected, which means the obvious weakness or lack of mobility you’re noticing (toes turned out, not being able to remain upright in the squat, heels coming off the ground, etc) is most likely due to weakness or lack of mobility in another part of your party. Almost every weakness can be traced to the core area – particularly the muscles in your hips, abs, and the muscles surrounding your waist and spine. The best way to address these weaknesses is by following a comprehensive to address the SOURCE of these weaknesses, rather than just treating one of the symptoms.

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