What is Squat Therapy?

Squat therapy is a focused training method designed to improve the motor control, posture, and mechanics of an individual’s squat. It is especially beneficial for those with immature squat patterns or poor squat mechanics. By using specific drills and feedback, squat therapy helps clients refine their movement patterns, enhancing stability, mobility, and overall performance.

Why is Squat Therapy Important?

The squat is a foundational movement in fitness and daily life, engaging multiple muscle groups and promoting functional strength. However, not everyone performs squats with optimal technique. Poor squat mechanics can lead to discomfort, inefficient movement, or even injury over time. Squat therapy addresses these issues by identifying and correcting faulty movement patterns, ensuring safer and more effective squatting.

Who Can Benefit from Squat Therapy?

You might benefit from squat therapy if:

• Your air squat looks off: If your bodyweight squat (air squat) lacks depth, control, or symmetry, it could indicate deficiencies in mobility, stability, or motor control.

• Your squat improves with load: Some individuals exhibit poor mechanics during bodyweight squats but demonstrate improved form when adding weight. This could suggest a lack of proprioception or engagement during lighter, unloaded movements.

• Common issues observed:

  • Knees caving inward (valgus collapse)

  • Limited range of motion (e.g., shallow depth)

  • Poor balance or excessive forward lean

  • Lack of coordination or control

How Does Squat Therapy Work?

Squat therapy involves a combination of drills, cues, and tools to address deficiencies and retrain proper movement patterns. Key elements include:

1. Assessment:

   • Begin with observing the air squat. Look for common faults such as limited depth, instability, or asymmetry.

   • Compare the air squat to a loaded squat to identify discrepancies in mechanics.
     

2. Corrective Drills:
   

   Wall squats: Perform squats facing a wall to encourage upright posture and proper knee tracking.
   

   • Box squats: Use a box or bench to guide depth and reinforce control.
     

   • Tempo squats to a target (our favorite!): refers to a squat drill where the individual performs squats at a controlled pace (tempo) while aiming to reach a specific target, such as a box, bench, or marker.
     
     Controlled Tempo: The movement is intentionally slowed down, often broken into phases like a 3-second descent, a brief pause at the bottom, and a 1-second ascent. This slows the motion to enhance muscle engagement and motor control.
     
     Targeted Depth: The target ensures consistency in squat depth, helping individuals practice reaching an ideal range of motion without collapsing or losing form.
     
     Why It's a Favorite: This drill is versatile and addresses multiple issues, including depth consistency, posture, and strength. It also provides immediate feedback, as missing the target indicates a loss of control or improper technique.
     

3. Cueing and Feedback:

   • Use verbal or tactile cues to guide proper alignment and engagement.

   • Record and review videos to provide visual feedback on progress.

Recognizing Progress

As you work through squat therapy, improvements might include:

• Increased squat depth without sacrificing posture or control

• Improved knee tracking and stability

• Greater confidence and comfort in the squat movement

• Enhanced ability to transition these improvements to loaded movements

Final Thoughts

Squat therapy is an invaluable tool for anyone struggling with poor squat mechanics. Whether you’re a beginner looking to build a solid foundation or an experienced lifter aiming to refine your technique, this approach ensures that your squats are safe, efficient, and effective. By dedicating time to perfecting the fundamentals, you’ll set yourself up for long-term success in fitness and beyond.