The deep squat is a fundamental human movement pattern, yet many people find it exceptionally challenging to perform correctly. This difficulty stems from the squat’s nature as a complex, multi-joint action requiring the integration of three separate physical capacities.
These requirements include sufficient passive range of motion (mobility), the active capacity of muscles to stabilize the body under load (strength), and the learned ability of the nervous system to coordinate the entire sequence (motor control). Understanding these three components reveals why the simple act of squatting is so taxing on the human body.
Understanding the Mobility Requirements
A lack of passive range of motion, or mobility, often dictates the ultimate depth and form of the squat. The ankle joint’s ability to move the shin forward over the foot, known as dorsiflexion, is frequently the first mechanical barrier encountered. Restricted ankle mobility forces the torso to lean excessively forward to maintain balance over the midfoot, which is a common compensation pattern. Reduced ankle dorsiflexion can lead to altered lower extremity alignment, resulting in increased knee valgus, or the knees collapsing inward.
Restrictions around the hips also prevent reaching the necessary depth where the crease of the hip drops below the top of the knee. Tightness in the hip flexors and adductors limits the internal rotation and flexion required for a deep, comfortable position. This limitation often causes the pelvis to tuck under at the bottom of the movement, a phenomenon sometimes called “butt wink,” which compromises spinal alignment.
The mobility of the upper back, or thoracic spine, plays a role in maintaining an upright posture during the squat. The thoracic spine needs to extend slightly to counteract the natural forward pull of the weight and the hips. A lack of extension in this area causes the upper back to round, leading to an unstable shelf for the barbell and shifting the body’s center of mass. These passive limitations dictate the shape of the squat.
The Stabilizing Strength Needed
Moving beyond passive range of motion, the body needs substantial active strength to hold the complex structure stable. The core musculature, encompassing the abdominals, obliques, and deep stabilizing muscles, must perform intense isometric contractions. This bracing action creates intra-abdominal pressure (IAP), which acts like an internal balloon to support the spine against the compressive load. Failure to maintain this rigidity results in spinal movement, making the lift feel unstable and significantly limiting the weight that can be handled.
Generating adequate IAP helps stabilize the spine, preventing excessive flexion, extension, or rotation during the movement. The highest recorded intra-abdominal pressure values during resistance training are typically measured during the squat, highlighting the immense demand placed on the core. This pressure ensures that force can be efficiently transferred from the lower body through a rigid torso.
The gluteal muscles are responsible for the powerful concentric drive out of the bottom position and for controlling the eccentric descent. Specifically, the glutes work to externally rotate the femur, which helps to drive the knees out and maintain proper alignment over the feet. Weak glutes often lead to the knees collapsing inward. The hamstrings and spinal erectors work together to maintain the torso’s angle relative to the ground throughout the movement, preventing the torso from folding over.
Coordination and Motor Control
Even with adequate mobility and raw strength, the squat remains difficult because it is a highly technical movement requiring complex motor control. Motor control refers to the brain’s ability to sequence muscle activation and coordinate multiple joints simultaneously in a specific pattern. The squat involves the ankles, knees, and hips moving in a synchronized rhythm, which must be learned and refined.
A common technical difficulty is initiating the movement correctly, as proper squatting requires a near-simultaneous flexion of both the hips and knees. Starting too much with the knees can push the weight forward, while starting too much with the hips results in a “good morning” movement pattern. The central nervous system must dispense nerve impulses in a specific sequence, time, and amplitude to execute the squat efficiently.
The nervous system must constantly adjust muscle tension to keep the body’s center of mass perfectly aligned over the base of support. Shifting weight too far onto the toes or the heels instantly destabilizes the lift and forces the body to recruit muscles inefficiently. This constant micro-adjustment is neurologically taxing, making the movement feel unnatural until the pattern is ingrained. This complex synchronization is a learned skill requiring consistent, high-quality practice.
How to Make Squatting Easier
Improving squatting mechanics begins with targeted mobility work to address the most restrictive joints. Daily calf and ankle stretches, such as holding a deep lunge with the back heel down, can increase crucial dorsiflexion. Consistent hip flexor releases can help the pelvis achieve a neutral position at the bottom of the movement, allowing for greater depth.
Building strength requires isolating the stabilizing muscles that often fail first, which enhances spinal stability under load. Incorporating specific core bracing drills, like dead bugs or plank variations, directly enhances spinal rigidity. Glute bridges and banded exercises can activate the gluteal muscles, teaching them to properly control knee tracking during the descent phase of the lift.
To improve coordination, utilize tempo training, performing bodyweight squats very slowly, perhaps with a five-second descent. This forces the nervous system to process feedback and control the movement precisely. External cues, such as focusing on pushing the knees out or maintaining a specific point, can help solidify the motor pattern, transforming the squat from a struggle into an efficient, repeatable movement.