The squat is a fundamental human movement and a crucial element in any good strength program. When done properly, the squat will build leg muscle, improve athletic performance, and help prevent knee injuries.

At SPARC, we teach the squat pattern by performing the wall squat. This seemingly simple test requires perfect form to complete. But be careful! It will be easy to lose balance, so make sure you have a chair or friend behind you to catch your fall. Here is how you perform the wall squat:

  • Stand with your toes about 4-6 inches from a wall and your feet shoulder width apart.
  • Make a “goal post” with your arms, bringing your elbows to shoulder height with a 90 degree bend in the elbow.
  • Brace your abs
  • Sit back with your hips until the tops of your thighs are parallel to the floor.
  • Do not let your knees splay out to either side; keep them facing the wall and on top of your ankles throughout the movement.
  • Drive your feet through the floor to stand up.

If you can perform the wall squat without losing your balance, you are most likely performing a proper squat! If you failed to perform this movement, you may need to work on your squat mobility. Perform the following mobility exercises during your warm up or on a daily basis to improve your squat pattern over time. This will ensure a safe and effective squat!