How To Squat More Upright

Technique can be used to understand the fundamentals and biomechanics of a lift while identifying and addressing mobility limitations.

Solely relying on technique cues is not enough. Proper technique is only proper when it is executed from an ideal and strong position.

Take the high bar squat for example. Common cues are:

“Chest up”
“Squeeze the shoulder blades”
“Maintain a neutral spine”
“Keep the torso upright”
“Knees out.”

These are all good cues but if you have mobility issues, you’ll find these challenging.

1. Are you able to keep your chest up as you descend in the squat?
2. Are you able to squeeze your shoulder blades together and create tightness in your back?
3. Do you hinge excessively at the hips the lower you squat, causing your chest to lean forward?
4. Are you able to squat knees over toes?

If you’re gonna do the exercises in the video, work at your own pace and slowly work on improving your range of motion.

Half Cobra Stretch
Strengthens the neck, upper and middle back muscles. It also improves posture by keeping the chest open and preventing the back from rounding.

Pigeon Stretch
Opens the hips, strengthens the hip flexors and stretches the lumbar spine and groin. When you descend in the squat, the hips, torso and lumbar spine must be in a neutral position to maintain stability - not tilted forward or backward.

Knees Over Toes Lunges
The more you allow your knees to go forward and over your toes, the more you can stay upright. Your hips will also be closer to your body. You don’t have to hinge at the hips first then sit down to squat. You can bend at the knees while keeping your chest and torso upright.

Tip-toe Squats
This exercise allows you to get used to the sensation of squatting knees over toes. Since your knees aren’t limited to the amount of ankle mobility you have, they can go more forward. This is why you’ll see people wearing weightlifting shoes or squatting with plates under their heels. The added heel height aids in ankle mobility and knee range.

Assisted Squats
The aim of this exercise is to get you in to a deep squat while staying upright as much as possible. Holding on to something in front of you helps with your balance while you work on your squat depth.

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