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A Deeper Look at The Squat - Foundry Personal Training Gyms

A Deeper Look at The Squat

When performed with proper form, the squat should look smooth and powerful. Executed poorly, however, it can quickly fall apart. A great squat demands mobility, stability, and strength in equal measure. You won’t reach the necessary depth if you’re strong but lack mobility. If you’re mobile but lack strength, you’ll struggle to drive out of the bottom position. That makes the squat a fantastic test of athleticism and an essential exercise for most people.

What Does the Perfect Squat Look Like?

The perfect squat is a movement that allows you to maintain an upright torso, sit down ass to the grass, and stand back up with control, keeping your weight on your heels throughout.

One of the most common misconceptions is that squatting is solely a leg strength exercise. In reality, the core and upper back play a crucial role in maintaining form and stability, particularly as the weight gets heavier. Beginners fail a squat not because their legs aren’t strong enough but because their trunk position breaks down first.

Squat Mistakes & How to Fix Them

 

1. Shifting Weight to the Toes

If your weight drifts forward onto your toes at the bottom of the squat, you’re reducing your ability to effectively engage your glutes, making it much harder to stand up with power.

Why does this happen?

  • You’re initiating the squat by bending at the knees rather than sitting back.
  • Poor ankle mobility restricts depth, forcing the body forward.
  • Weak posterior chain (glutes and hamstrings) makes it difficult to stay balanced.

How to fix it:

  • Floating Toes Drill: Stand with your toes hanging off a raised surface (like weight plates) and squat while keeping your weight on your heels. This reinforces proper positioning.
  • Wall Squats: Face a wall and squat while keeping your chest up and hips back, preventing forward collapse.
  • Strengthen Posterior Chain: Romanian deadlifts, glute bridges, and hamstring curls will improve muscle activation.

 

2. Relaxed Upper Back

A weak or disengaged upper back often leads to instability, making it difficult to control the weight. If your back rounds under heavy load, it creates an inefficient squat and increases injury risk.

Why does this happen?

  • Not actively engaging the lats and upper back.
  • Poor bar positioning on the shoulders.
  • Weak core stability, causing excessive forward lean.

How to fix it:

  • Grip the Bar Hard: Pull the bar into your traps to create tension.
  • Engage the Lats: Think about squeezing your shoulder blades together.
  • Chest Up Drill: Take a deep breath before squatting, expand the ribcage, and maintain this tension throughout the lift.

Squatting Is a Full-Body Movement

The squat isn’t just about building strong legs; it’s a total-body exercise that requires strength, coordination, and control. As you progress in your training, you must develop both leg strength and core stability, back strength, and mobility.

At Foundry Gyms, we believe that squatting is a fundamental skill everyone should master. Our personal training sessions focus on technique, mobility, and strength development, ensuring you can squat safely and effectively.

Want to refine your squat and build real strength? Join us at Foundry Gyms and train with expert coaches who know how to get results.

 

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