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Progression to a better squat


The lack of technique and using heavy loads without a progression are the main causes of injuries in training. When learning a new movement like the squat pattern, we need to take into consideration multiple factors like anatomical constraints, mobility, core stability or postural deficiencies. If we surpass these steps and jump right into a back squat is very likely to end up with an injury.

Next, we are going to see 6 regressions for the back squat, but before jumping into that, it is important to highlight that this is not the only option available. Before doing correct back squats there are other exercises that can be used to improve the technique and avoid injuries.

Squats are the primary stimulus for muscular hypertrophy and lower body strength increase (quads, glutes, adductors and hamstrings), as they can influence the entire body development due to the testosterone secretion during training. The larger is the muscle group, the higher is the testosterone secretion.

In order to learn the correct technique, avoid injuries and ensure a steady progress, I have pointed out some easier options for squatting.

High squat:

This variation helps with the coordination of the hip and knee flexion for a safer execution. To keep the balance and avoid rounding back it is important to learn the first phase of the movement. The hip goes backwards while the knees move forward and towards the exterior, during the descent. The aim is to keep the sole on the ground during the entire execution.

Box squat:

The objective here is to descend and touch the box without losing balance or ‘fall’ on it. As the range of motion is greater than at the first movement, we need a better control of the core muscles to enhance stability.

This is a safer exercise for beginners while they learn the correct movement pattern and is also useful for muscle development.


If we are in control with the first 2 exercises we can progress to a full squat. In this case we need to focus on the leg stability (weight needs to be equally distributed on the entire sole) and make sure the center of mass is above the middle of the sole.

The movement is initiated at the hip and knee joint, while the back needs to stay in the same position during the entire movement.

Kettlebell squat:

This variation is most suitable for those with low hip mobility as it allows a larger hip flexion without putting pressure on the lumbar spine. The muscle activity here is focused on posterior muscles.

Goblet squat:

The anterior positioned load allows a better distribution of weight and helps with maintaining a vertical position which influences the thoracic extension and the anti-flexion function of the core muscles. In this case the quads activity is higher than when we position the barbell on our back (back squat).

Front squat:

We have the same characteristics as for the goblet squat although it requires an enhanced mobility of the wrists and thoracic area in order to position the barbell on the anterior deltoids to keep the elbows in a rack position during the entire movement.

The vertical body position is protecting the spine, but also engages the quads muscles in the movement. (the pressure on the spine increases as the body leans forward)


Cauza principala a accidentarilor este lipsa tehnicii si absenta din programul de antrenament a unei progresii in ceea ce priveste incarcatura folosita. Atunci cand vrem sa invatam o miscare de exemplu genuflexiunea, trebuie sa luam in calcul constructia anatomica a fiecaruia, gradul de mobilitate, stabilitatea la nivelul core-ului si deficientele posturale, in cazul in care acestea sunt. Daca trecem cu vederea aceste aspecte si doar sarim la executia genuflexiunii cu bara in spate, sansele sa ne accidentam sunt mari.

Inainte de a va arata 6 regresii in ceea ce priveste acest exercitiu, trebuie sa intelegem ca genuflexiunea cu bara in spate nu este singura varianta si pana ajungem sa extecutam corect avem de parcurs cateva etape in ceea ce priveste miscarea.