Make the Back Squat Feel & Look Better
The squat has long drawn the focus of fitness and medical professionals, dating back to when people first started lifting heavy things against gravity. Since then, some parts of the conversation have shifted with new eras and ideas, but much remains the same.
This isn’t the first article on squats. Many leading minds in fitness and movement have written about it, and there are plenty of references for you to explore if you want to nerd out a bit more.
My goal here is to help your squat feel and look better, improve performance, simplify the process, and give you the confidence to perform this foundational movement without fear.
Should You Squat?
The short answer is yes.
There are people who say you should avoid squatting. As a physical therapist, I’ll admit that some of that thinking comes from less qualified professionals who misunderstand current practices.
The squat and hip hinge are foundational to almost every movement you do, inside or outside the gym. Whether you’re chasing a personal record or simply sitting down, you’re squatting, and you should use proper technique. I’ve treated injuries that came from poor squatting in both gym and daily life. So why avoid it when we squat all day anyway? Train it, not avoid it. Be prepared and do it right.
The squat and hip hinge require control of the deep abs, hips, pelvis, and the entire spine. Teaching proper abdominal bracing, pelvic positioning, and correct lifting mechanics is crucial for the treatment and prevention of knee, hip, and lower back pain. Some people still disagree that squatting is necessary. Newsflash: done correctly, they’re the same movement.
As a doctor of physical therapy and a pro natural bodybuilder, I believe people of all ages should squat. This includes young athletes starting out, those recovering from injury, those aiming to prevent injury, and especially the elderly. We all squat many times a day, so we should train, strengthen, and refine this movement.
How to Squat
This isn’t a full step-by-step guide, but here are key ideas to keep in mind. There is a lot of detail out there about the thoracic spine, knees, ankles, spinal position, and foot placement, which can complicate things and make the movement seem scary.
A good squat and hip hinge starts with the hips and a neutral spine. Take a breath in, brace the whole body, and keep the spine in a stable, neutral position from neck to lower back. The feet should stay planted with the weight evenly distributed.
Early in my lifting days I struggled to find the groove of the squat. Some common cues I used (and heard) were:
– Arch the back hard to avoid spinal flexion
– Keep the head and chest up to stay in line with the horizon
– Sit back and push through the heels
– Always squat below parallel
These cues can be misleading and harmful for technique. Here’s why:
Arching the back hard to avoid flexion can push the lower back into an excessive arch, putting the spine and pelvis in an unstable position and limiting hip function from the start. It can also contribute to impingement in the hip joint.
Keeping the head and chest up by overextending the back or flaring the ribs can create an unstable spine. A slight posterior tilt of the pelvis before unracking, maintained through the lift, helps keep the spine and ribcage in a more neutral position. Focus on bracing the core, tightening the upper back and lats, engaging the midsection, and even bracing the feet.
Sitting back and pushing through the heels is partly right, but you don’t want to shift so far back that your toes lose contact. The goal is to descend a bit back between the hips while keeping weight balanced. An “active foot” approach—three points of contact on the floor: base of the big toe, base of the little toe, and the heel—helps stabilize the hips and knees. It takes practice, but once you feel it, you won’t want to go back.
Find Your Squat
We’re all different, so there isn’t a single perfect squat for everyone. Foot position, stance width, and depth are influenced by factors like torso length, femur length, and hip structure. Some people flex more at the hips; others less. There are many squat variations, and the classic barbell back squat is just one option. If you’re training for a meet, that may be one path; otherwise, try goblet squats, sumo squats, front squats, or use dumbbells or kettlebells. If done correctly, any variation can improve strength and hip hinge mechanics.
The take-home message: everyone is built differently, so find the squat pattern that works best for your body.
Neutral Spine… Does It Exist?
Yes and no. Research shows some lumbar flexion at the bottom of a squat is natural when the hips run out of space. Neutral spine is better viewed as a range rather than a fixed position, so don’t stress over a little flexion. How much is too much depends on the person. In general, you want to minimize motion in the spine and pelvis to preserve stability and energy for the lift.
Don’t Stop Squatting Because You Have Pain or Feel Restricted
If you feel pain during a squat, see a qualified health professional. Look for someone who will question the exact squat that hurts, when it hurts in the range, how your pattern looks, weekly volume and load, sleep, and recovery. They should help you modify the movement so you can keep training.
– If pain is at the bottom, try a goblet squat with a neutral spine and slight hip flexion to free space in the joint.
– If pain persists, add a band around the knees during warm-ups.
– If still uncomfortable, squat to a box just above the pain level.
The point is that you deserve a thoughtful plan that keeps you training instead of stopping for weeks with pills. Treating symptoms without addressing the root cause isn’t ideal. Surgery to fix a damaged labrum caused by repeated impingement due to faulty mechanics isn’t a cure if the mechanics aren’t corrected first. After surgery, you still need to squat with better form.
There’s a video I made on this topic you can check out.
What Can We Do to Improve How the Squat Looks and Feels?
This is tricky because every body is different. A good approach is to work with a qualified healthcare professional who can tailor the plan to you. Warm-ups should be active, specific, and purposeful. They should raise your heart rate and prepare you for the movements of the day, not just be a long, fixed routine.
Avoid passive activities like long static stretching and excessive foam rolling as your main prep. They have their place, but their benefits are short-lived. Instead, use dynamic movements, light loaded work, and practice the squat with submax loads. Foam rolling can be helpful between warm-up sets for targeted muscles, but it’s not a magic fix.
A dynamic circuit, mobility work with loaded eccentrics, and squatting with bodyweight or light weight can get your heart rate up and prime your system.
There’s more in my lower-body warm-up guide and hip mobility video. Quinn Henoch’s Mobility Myths episode on stretching is also a good reference.
And That’s That
I hope this helps you on your journey to find and perfect your own squat. There’s nothing to fear about squats, and there’s no need to overthink this movement. Use the resources here to learn from top minds in the field. Happy squatting.
Knees drifting over toes is okay.
About the Author
Nicholas M. Licameli
Doctor of Physical Therapy and Pro Natural Bodybuilder
YouTube, Instagram, and Facebook links (simplified)
Nick believes in helping people live healthier, happier lives. He graduated summa cum laude from Ramapo College with a biology degree, then earned his doctorate in physical therapy from Rutgers at a young age. He focuses on biomechanics, movement quality, and applying research to bodybuilding and nutrition. His philosophy: Love, passion, respect, humility. Never an expert. Always a student. Enjoy the journey.
FYI: a shade less than a metric ton. Still, though, a lot.
