The squat is a fundamental human movement pattern. When performed poorly, it can lead to pain, limit strength development, and increase the risk of injury. “Squat therapy” is a diagnostic process used by clinicians and coaches to systematically assess the body’s mechanics during the squat. This assessment identifies specific joint limitations or muscle control issues that lead to faulty movement. It reveals whether the problem lies in the body’s ability to move through a full range of motion (mobility) or its capacity to maintain alignment under control (stability).
Identifying the Four Key Joints
Four primary areas dictate the quality of the squat’s descent and ascent. The most distal joint is the Ankle, which requires sufficient dorsiflexion to allow the knees to travel forward over the feet. This movement prevents the torso from tipping excessively. The Knee acts largely as a hinge, and its assessment focuses on tracking—maintaining alignment over the foot without collapsing inward or bowing outward. The Hip joint is responsible for the largest degree of flexion and external rotation necessary for deep squat depth. Finally, the Thoracic Spine (mid-back) is assessed for its ability to extend and remain rigid, ensuring an upright torso angle and protecting the lower back.
Assessing Mobility Limitations
Mobility refers to the range of motion available at a joint, and restrictions here are often the root cause of compensatory squat patterns. Limited ankle dorsiflexion is a common fault, where stiffness in the ankle or calf muscles prevents the shin from moving forward over the foot. If a person cannot push their knee sufficiently past their toes while keeping the heel grounded, the body will compensate by leaning the torso forward or lifting the heels to maintain balance. The knee-to-wall test screens for adequate dorsiflexion, with five inches from the wall often considered the minimum for a deep squat.
If the hip lacks the necessary range of motion, specifically in flexion and external rotation, this will also severely limit squat depth. Restrictions in hip mobility often manifest as a posterior pelvic tilt, commonly called “butt wink,” where the lower back rounds at the bottom of the movement. Assessing hip flexion involves checks like the Thomas test to identify tight hip flexors or the FABER test to check external rotation range. An individual’s unique hip anatomy can also influence their optimal squat stance and depth.
Assessing Stability and Tracking
Stability is the ability of a joint to maintain proper alignment and control the available range of motion under load. The most visible stability fault in the lower body is knee tracking, where the knee collapses inward toward the midline, a movement known as dynamic knee valgus. This inward movement is a sign of inadequate control from the hip abductors and external rotators, particularly the gluteal muscles. When the glutes fail to stabilize the femur, the knee moves into a position that increases stress on the joint. Observation of the movement mid-squat can reveal this wobbling or shaking, indicating a lack of dynamic control.
The upper body’s stability is governed by the core and the thoracic spine’s ability to maintain extension. A rigid, upright torso is achieved through core bracing, which stabilizes the lumbar spine, and thoracic extension, which prevents the mid-back from rounding forward. An excessive forward lean or a rounded upper back during the squat suggests a failure to maintain this spinal rigidity. This lack of control can stem from a lack of core strength or poor mobility in the thoracic spine, forcing the lower back to bear unnecessary load.
The Kinetic Chain and Fault Correction
The body functions as a kinetic chain; a limitation at one joint forces compensation at another to complete the movement. For example, a lack of ankle dorsiflexion can cause the knees to collapse inward or force the torso to lean forward, stressing the lumbar spine. Squat therapy connects these observations to a targeted intervention plan. Correction focuses on a two-pronged approach: improving the mobility of restricted joints and enhancing the strength and control (stability) of weak joints. If tight ankles are the problem, the solution involves specific mobility drills; if knee valgus is the issue, the focus shifts to strengthening the glutes. The goal is to restore an integrated movement pattern, allowing the body to move efficiently without compensation.