How to Squat Properly
Key insights: 60-second read
- Your natural squat may be compensating for hidden restrictions - modern habits like sitting and heeled shoes create restrictions that can change how you squat without you realising.
- The gold standard squat - feet straight, back straight, knees out, full depth. If you cannot achieve this, you might be missing something.
- Common compensations reveal underlying issues - feet turning out, knees caving in, heels lifting, butt wink, or leaning forward all point to specific restrictions.
- Deep squatting is normal human function - children do it naturally. Losing this ability is not ageing; it is the result of modern lifestyle.
- Two simple exercises can unlock your squat - banded ankle stretch for ankle mobility, and hip flexion stretch using PNF contract-relax technique.
If you've ever been told that you can't squat to full depth because of your anatomy - long femurs, shallow hip sockets, etc - I'd like you to pause and consider another possibility.
As a physiotherapist, I see people every week who have been convinced that their body simply is not designed to squat. And while anatomical variations exist, they are rarely the true limiting factor. What is far more common are hidden restrictions introduced by modern life: stiff ankles from heeled shoes, tight hips from hours of sitting, and a thoracic spine that has forgotten how to extend.
This video and article will show you what an optimal squat looks like, help you identify where your compensations are coming from, and give you two simple exercises to start unlocking better squat mechanics.
"The way that you currently squat is often a weird mix between what your body is trying to do naturally going up against what the modern world is silently asking your body to do."
On this page
The gold standard squat: what optimal looks like
In a perfect world, with normal range of motion, normal strength, and no active injuries, the optimal squat looks like this:
- Feet straight - not turned out
- Back straight - neutral spine throughout
- Knees out - externally rotated position maintained
- Full depth - below parallel, with heels down
If you can get into this position you have a functional baseline that many people have lost. If you cannot, your body is telling you something - not about your genetics, but about hidden dysfunction that has accumulated over time.
The diagnostic power of the squat
"How your squat shape looks is an amazing diagnostic tool to try and understand why different parts of your body aren't functioning correctly or have become injured or sore."
Common compensations and what they reveal
If you can't comfortably express the above, each compensation points to a specific hidden restriction to explore:
- Feet turning out - typically indicates limited ankle dorsiflexion (stiff ankles)
- Heels lifting off the ground - classic sign of ankle mobility restriction
- Knees caving in (valgus collapse) - suggests weak hip external rotators or limited hip mobility, and also a lack of ankle mobility
- Butt wink (pelvis tucking under at the bottom) - often limited hip flexion range
- Leaning forward or falling backward - can indicate ankle or hip restrictions
- Rounded back (thoracic flexion) - suggests limited thoracic spine extension or weak core control
None of these compensations are a life sentence. They are clues. And each can be addressed with specific mobility and strengthening work.
"If you can't get into an ideal deep squat position and maintain this under load, then it's a dead giveaway you're missing something. It's not that squatting below parallel is bad for your hips. It's more likely that squatting below parallel is just exposing something you didn't realise was missing potentially because you don't do it very much."
The anatomy myth vs hidden restrictions
You will often hear people explain away poor squat mechanics with anatomy: "I have long femurs" or "my hip sockets are shallow." While anatomical variation exists, it is rarely the true limiting factor for the average person.
What I see clinically is that people mistake hidden restrictions for genetic differences. Years of sitting in a chair, wearing heeled shoes, and never spending time in a deep squat position create stiffness, tightness, and weakness that masquerade as anatomy.
Here is the important message: until you clean up your mobility restrictions, tissue quality issues, and strength deficits, you are probably just guessing. Only once you return to a normal functional baseline and still cannot achieve a deep squat should you consider anatomical limitations.
In most cases I see, the ability to squat deeply is not lost due to genetics. It is lost due to lifestyle. And that means it can be regained.
Why deep squats are normal
Squatting below parallel is not dangerous. It is not bad for your knees or hips. In fact, it is a fundamental human movement pattern that children perform naturally.
Cultures that eat, sleep, and toilet on the ground maintain the ability to deep squat well into old age. The loss of this ability is not inevitable ageing. It is the consequence of a modern lifestyle that never asks us to get into this position.
If squatting deeply hurts, it is not because the movement itself is harmful. It is because you have lost access to that range of motion, and the tissues are being asked to do something they have not done in years. With gradual exposure and mobility work, that range can be improved.
Key principle
"How we were squatting when we were 1, 2, 3 years old should - in theory - not be too dissimilar to how we should be able to squat when we are getting into our 80s, 90s, and hopefully our 100s."
Exercise 1: Banded ankle stretch (for ankle mobility)
Stiff ankles are one of the most common hidden restrictions affecting squat depth. If your heels lift off the ground or your feet turn out when you squat, this exercise is for you.
Banded ankle stretch protocol
Setup: Attach a resistance band to something sturdy. Place the band low on your ankle (just above the joint). Step forward with your other foot to create tension.
Position: Keep your foot straight, knee tracking over the toes (not caving in). Do not let your big toe lift off the ground.
Action: Drive your knee forward over your toes, closing down the ankle joint as far as comfortable. The band will pull back, creating a stretch on the joint capsule.
Duration: Hold for 30 seconds to 2 minutes.
Test-retest: After the stretch, immediately re-test your squat. If your ankle was the restriction, you should feel noticeably deeper and easier.
Exercise 2: Hip flexion stretch (PNF contract-relax)
Limited hip flexion range can cause "butt wink" (pelvis tucking under at the bottom of a squat), excessive forward lean, or a feeling of falling backward.
Hip flexion stretch (PNF) protocol
Setup: Place one foot on a chair, bench, or bed. Keep your foot straight and your knee tracking out (without letting your big toe lift). Hold onto something for balance if needed.
Position: Keep your back straight (imagine a rod through your hips). Hinge forward through your hips, pushing your butt back until you feel tightness high in the back of your thigh or possibly in your groin.
PNF contract-relax: Wherever you feel the tightness, tense that area for 5-10 seconds. Then relax. The tissue should give, allowing you to drop deeper into the stretch.
Repeat: Continue this process - squeeze, relax, sink deeper - until you stop making progress.
Test-retest: After the stretch, re-test your squat. You should feel able to sink deeper with better form.
One key insight from this video
"If you can't get into an ideal deep squat position and maintain this under load, then it's a dead giveaway you're missing something. It's not that squatting below parallel is bad for your hips. It's more likely that squatting below parallel is just exposing something you didn't realise was missing, potentially because you don't do it very much"
Frequently asked questions
Is squatting below parallel bad for my knees?
No. The research consistently shows that deep squats are not harmful to healthy knees. In fact, squatting through full range of motion may improve knee health by strengthening the muscles and connective tissues around the joint. If you have a specific knee injury or condition, consult your physiotherapist.
What if I cannot keep my heels down when I squat?
This is almost always an ankle or hip mobility issue. The exercises described above may specifically help this this. You can also try placing small weight plates under your heels as a temporary modification while you work on your ankle range of motion.
Are long femurs actually a problem for squatting?
Long femurs change squat mechanics - you will need to lean forward more to keep your balance. However, this does not prevent you from achieving full depth with good form. The foot position, ankle mobility, and hip mobility are far more significant factors than femur length.
How often should I do these mobility exercises?
Daily is ideal when you are trying to improve a restriction. Spend 2-3 minutes on each exercise. Use the test-retest method to confirm they are working for you. Once you have regained the range, you can reduce frequency to 2-3 times per week for maintenance.
Being able to squat to full depth with good form is not reserved for elite athletes or people with "good genetics." It is a basic human movement pattern that you deserve to have access to regardless of your age or training history.
If you have been told that your anatomy prevents you from squatting deeply, or if you have tried to improve your squat on your own without success, I am here to help. I see patients in Port Macquarie and via telehealth to assess movement patterns, identify hidden restrictions, and develop a plan to get you moving better.
- Grant
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Disclaimer: This information is for educational purposes and does not replace individualised physiotherapy or medical advice. Always consult a qualified health professional before starting a new exercise program. Individual responses to mobility exercises vary.
