Squat technique - How to identify dysfunction to choose the right correction

The squat is an amazing movement to master and the benefits it provides to your body are endless. Yet it can be quite difficult to learn as there are several moving joints all required to do the right thing in perfect timing and sequence.

We have provided many videos about squat technique before and shown what good form should look like whether it is a body weight version, a back squat or a front squat. Each one is slightly different requiring skills with mobility and stability to get it perfectly right.

Make sure you read our detailed article about the different versions of squats in the link below that looks at 7 versions of the squat individually.


This video we wanted to play out several scenarios of poor squat form that we often see in the gym when assessing people's movement. Common areas of pain that may affect the squat are knee pain and back pain and the question to ask is;

Did the poor squat form cause the pain? Or did the pain cause the poor squat form?

In most cases it is the first question, but not always. And regardless of this it will need to be corrected. The hard part is where do you look, and where to start?

We wanted to use this video to show you where you might look and what you may need to use to help correct it. There is obviously a ton of stuff we have left out as the video would go for over 60 minutes if we included all the possibilities and tests we might need to use depending on the person but this gives you a basic idea of what we might look for.

For additional information on assessing and correcting squat technique make sure you read the articles in the links below

Foot Stability


Ankle Mobility


Knee Stability


Hip Mobility


Core Stability


Thoracic Mobility


Also for a detailed KNEE PAIN ASSESSMENT read this article


The squat is often referred to as a movement first and exercise second for it is the motor program we use for simple everyday movements like sitting in a chair. In sports it is the program that jumping is created from so it is very important to have great form to avoid injury or compensatory movement that creates injury at other joints.

You can check out our advanced online programs that include PDF instruction manuals and downloadable 60 minute videos for both knee pain and back pain in the links below

Knee Pain -

Back Pain -

And we have tons of great FREE REPORTS you can instantly download from our website


And lastly if you live in Melbourne and would like to know more about our Personal Training programs go to the website to request a free consultation

squat technique,how to squat properly,how to squat,squat form,proper squat form,squat tutorial,best way to squat,how to do squats,squat workout,how to do a squat,knee pain,improve your squat,squat with proper form,proper squat,how to squat correctly,squats for beginners,back squat,barbell squat,how to squat right,vmo strengthening exercises,No Regrets Personal Training,Nick Jack,How to identify movement dysfunction,corrective exercise for knee pain,