Improve Your Squat Drills

Improve Your Squat Drills

Let’s Talk About Squats!

Everybody either loves them or hates them, but we all know if done properly the importance of including them into your fitness program. Incorporating a strength routine into your running program is key for performance and injury-free training, and it should never be ignored. In this blog post, I’m going to talk about my 3 favorite drills that will help improve your squat.

In a standard bodyweight squat, the following muscles are targeted: 

  • quadriceps
  • hamstrings
  • glutes
  • abdominals 
  • calves

There is great value for runners when performing the squat. The biggest benefit is the fact that during the upward face of the squat your posterior chain muscles (glutes and hamstrings) are strengthened. Strengthening and stabilizing these muscles help create a powerful drive from your hips and stabilize the top half of the body when running.

Better booty = better running form and posture.

Before adding any weight to your squats, first master the basic bodyweight squat. Three key movement patterns you should focus on is

  • Neutral Spine
  • Activating The Glutes (knees do not cave in)
  • Hinging Back And Down At The Hips

How To:

  • Incorporate all 3 drills into your warm-up before your strength routine
  • 10 reps of each exercise
  • Repeat 3 times

Dowel Squat:

The purpose of this drill is to teach you to keep a neutral spine and hinge from the hips, not the back when performing a squat.

  • Using your hand, hold the dowel along the back of your head, mid-back, and tailbone.
  • Stand with your feet hip-width apart.
  • Keeping the dowel in place begin to bring your hips back and down and start to come down into a squat.
  • While performing the squat, make sure not to pull your body away from the contact points. Head – Mid Back – Tailbone

Banded Squat:

The purpose of this drill is to teach you to engage your glutes and stabilize the knees. (Not allowing the knees to cave inward.)

  • Loop a band just above your knees around your thighs.
  • Stand with your feet hip-width apart.
  • Keeping tension in the band begin to bring your hips back and down and start to lower down into a squat.
  • While performing the squat, keep the tension in the band the entire time. Resist the urge to allow your knees to cave inward.

*Mini bands sold on AMAZON


Chair Squat:

The purpose of this drill is to teach you to hinge back and down from the hips.

  • Stand 1-2 steps in front of a chair.
  • Stand with your feet hip-width apart.
  • Push your hips back and down and lower yourself down into the chair.
  • Focus on not leaning too far forward and knees coming over your toes when you squat.

Check out the full video!