The Squat: Why One Size Doesn’t Fit All
At Efficient Effort, we believe the squat is not just a lift—it’s a movement story. From bone structure to posture to training history, your squat should be tailored to fit you, not a textbook.
While the squat is one of the most foundational movements in strength training, it’s often misunderstood and misapplied. Whether you’re an athlete, lifter, or everyday mover, understanding your own anatomy and biomechanics is essential to unlocking better technique, strength, and long-term joint health.
What Is the Squat?
The squat is a compound movement that trains:
Hip, knee, and ankle flexion and extension
Trunk control and bracing
Lower body strength, mobility, and coordination
But more than just a leg exercise, it’s a diagnostic tool. How you squat can tell us a lot about:
Your mobility
Your structural anatomy
Your posture
Your movement compensations
Your training experience
There’s No “Perfect” Squat — Only What’s Appropriate for You
Some people are told to squat "ass to grass." Others are cued to stay completely upright. But the truth is:
🟡 “Squatting is not one-size-fits-all. Your squat pattern is determined by your goal and your structure.”
Factors that affect how you squat include:
Femur and torso length
Hip socket depth and orientation (anteversion or retroversion)
Ankle mobility
Thoracic extension
Prior injury history
Your training background and objectives
We assess these elements first—then coach the movement.
Structural vs Functional Anatomy in the Squat
🦴 Structural Anatomy
This includes the fixed characteristics you were born with:
Bone length
Joint shape (e.g. hip socket depth)
Natural posture (kyphosis/lordosis)
💪 Functional Anatomy
This refers to how your body expresses movement through:
Behavioural habits (e.g. sitting, sport)
Exercise history
Mobility and motor control
At Efficient Effort, we teach you to understand both—so you can move intentionally and efficiently.
Types of Squats We Coach
We don’t just teach “squats.” We coach the right squat for the right person and the right purpose.
🔹 Goblet Squat (Great for beginners & posture control)
🔹 Front Squat (Torso-dominant, anterior chain)
🔹 High-Bar Back Squat (Balanced mobility & strength)
🔹 Low-Bar Back Squat (Hip-dominant, more powerlifting focus)
🔹 Heel-Elevated Squat (For limited ankle mobility)
🔹 Tempo Squats (For control, proprioception & hypertrophy)
Each squat variation has its own mobility demands, breathing strategy, and loading mechanics.
Mobility Matters in the Squat
Your squat is limited not by effort—but by what your joints and tissues allow. We assess and improve mobility at key joints:
Ankles: Knee-to-wall test for dorsiflexion
Hips: Passive and active rotation tests, hip flexion screen
Knees: Assessing ROM and stability
Thoracic spine: Seated wall arm raises
Shoulders: For bar placement, especially in back squats
When mobility is addressed properly, your squat becomes smoother, safer, and stronger.
Injury Risk and Squatting
Poorly coached squats or forcing someone into a “universal” squat pattern can lead to:
Low back strain
Knee discomfort
Excessive forward lean
Overuse of quads without glute or hamstring contribution
Postural collapse under load
We reduce this risk by matching the right squat variation, with the right programming, for your individual structure and goal.
Squatting After Injury
At Efficient Effort, we work with post-injury cases to reintroduce the squat gradually:
Start with unloaded movement patterning
Isolate and strengthen the limiting joint
Progress to assisted squats and partial ROM
Reinforce control with tempo and pauses
Rebuild confidence and strength through structured load management
Squat Programming Considerations
Your squat programming should reflect:
Training age
Weekly load tolerance
Exercise goal (strength, hypertrophy, rehab, power)
Movement quality (tempo, depth, range)
Limb length and lever dominance
We use wave loading, tempo manipulation, and technique variations to keep progress consistent and joints happy.
Our Squat Coaching Philosophy
✅ No generic cues—only context-based corrections
✅ Movement quality over load for beginners
✅ High standards for breathing, bracing, and bar path
✅ Education-first approach—we teach you to understand your squat
✅ Ongoing assessment to ensure adaptation is safe and sustainable
Want to Learn to Squat Properly?
Book a session or join our coaching programs:
📍 Efficient Effort – Banksmeadow, NSW
🌐 Online squat assessments and coaching available
📩 info@efficienteffort.com