Name: Squat Form and Modifications
Uploaded: 2023-04-26T01:02:42.000Z
Duration: 4 min 3 s

English captions

https://stream.mux.com/E2P81e9oCt9HU01dWL02fzitJ6bwJnOMbfEW6ZZUlby018.m3u8

Learn how to properly perform and modify the squat in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on squat mechanics, form, posture, and exercise modifications (including progressions and regressions) to safely build lower body strength and prevent injury. Develop glute, quadriceps, and hamstring strength while enhancing core stability and movement efficiency. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve squat technique, optimize performance, and establish a strong foundation for strength training.

Demonstrating Proper Squat Form

Identifying Common Form Issues

Implementing the Ball Wall Squat Regression

Progressing to Standard Squats

Advancing to Complex Movements

Squat Form and Modifications

This is Brent, president of B2c Fitness talking about a squat, good squat form, and then how to regress a squat for somebody with lower leg dysfunction or an excessive forward lean. I'm going to have Vinny go ahead and help us demonstrate here. First thing I'm going to have Vinny do is, show us what form is supposed to look like from the front, or a sagittal plane view of the squat. First thing we need to do is align or lower body joints. So we want hip, knees and feet in a straight line, that is feet should be hip to shoulder width apart and parallel to each other. Either first toe or second toe parallel to each other. As you can see Vinny is comfortable with his second toes parallel to each other. His feet are right between hip and shoulder width apart. Vinny go ahead and descend down. Good and as you can see when he descends down into a squat, from a sagittal plane view everything lines up very nicely. His hips, knees and feet are all tracking right over each other. So, next thing we're going to do is show a frontal plane view. Now here we have a little discrepancy in form. We have a torso with an excessive forward lean. That is, his tibia and torso should be parallel to each other so that we can ensure that his hips, knees and ankles are taking their fair share of the force. That is his calves, quads, and glutes are taking their share of the force. We're a little too collapsed. If you imagine here's his tibia angle, here's his torso angle, those lines should not intersect each other. Now this is very common, once again, in people with lumbo-pelvic hip complex dysfunction and, or lower leg dysfunction. We can make an adjustment to his squat so that he can continue resistance train using a squat. By just doing our ball wall squat regression. So what a ball allows us to do is move our feet out a little bit. It takes some of the stretch off our ankle, that is we don't need quite as much dorsiflexion. It also forces us to lean back a little bit, so that excessive forward lean is then corrected. What I'm going to have Vinny do is not necessarily push back into the ball, but just use the ball for assistance. And then sit back into a squat just as he normally would. He's then going to use his glutes to drive his hips forward as he comes up. Now this looks pretty good. If Vinny had been working on his corrective exercise strategy, we noticed he had progressed, we might try to create an intermediary step between this and a normal squat. And that's simply the ball out in front squat. So now we're giving him a little bit of a counter balance. Unfortunately, at this point in time, Vinny goes right back to that excessive forward lean. So we know where Vinny should be at for now. We're going to go right back to that ball wall squat. His form looks good there, we'll make sure in his warm up we'll continue trying to correct this dysfunction. This doesn't mean we can't progress this exercise however. Once Vinny is doing this squat well, we can go ahead and add dumbbells. And if we're doing strength training this can be heavier dumbbells keeping our reps under 12. If we're doing endurance training we can use slightly lighter dumbbells and keep our reps between 12 and 20. As Vinny improves his flexibility, we can progress him back through. So ball wall squat, to a ball out front squat, to a regular squat. We can start adding weight to that squat, back squats, front squats. And then as his mobility and stability further improves we can move on to step ups and lunges. Thank you.

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Leg strength exercise variations, progressions, regressions, and leg exercise myths: squats, step-ups, lunges, and more.

Leg Exercise Progressions

Functional strength training exercises - best progressions for subsystem integration movements, total body endurance, stability, hypertrophy, and strength, and a sample total body routine.

Total Body Exercises and Functional Exercise Progressions

Start with the client or patient assuming good standing form/posture:

2nd toe pointing forward and under the ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

Once a good standing posture has been established, have the client or patient descend by “sitting straight down” while attempting to maintain the angle of the tibia and torso close to parallel.

Once your patient/client has achieved the bottom position, have them perform the drawing-in maneuver, “squeeze” their glutes, and attempt to thrust their hips forward to attain the original standing posture.

Cue your patient/client to achieve full hip and terminal knee extension (just short of locking the knees).

At the top of the squat, have your client perform a “form/posture check” and make any necessary adjustments.

 Assisted squats, ball wall squats, leg press machine

Squat Form and Modifications

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