Ah, the squat. That glorious, somewhat unavoidable, and occasionally catastrophic exercise that every track and field coach preaches about. When done correctly, a lot of S&C coaches will tell you it’s the holy grail of lower strength development. When done poorly, it’s a one-way ticket to movement dysfunction, missed lifts, and possibly a new appreciation for the local physiotherapist. So, let’s talk about how to get it right—step by step, from the bottom up.

A Bottom-Up Approach to Squat Technique Analysis

Track and field coaches are no strangers to biomechanics, so let’s apply the same keen analytical eye we use for sprint mechanics or pole vault take-offs to the squat. The best way to assess squat technique? Start from the feet and work upwards, addressing each problem in a systematic fashion.

Neck errors are notorious for sneaking in as the weight increases, but before we worry about what the head is doing, let’s make sure the athlete isn’t self-sabotaging at ground level.

Common Squat Crimes and How to Bust Them

1. Heels Rising Off the Floor (A.K.A. The "Tippy-Toe Travesty")

Why it’s bad:

Lifting the heels shifts the centre of mass forward, making balance harder than explaining triple extension to a novice sprinter. It also reduces force production and increases injury risk.

How to fix it:

• Observation: Watch the lifter’s heels throughout the movement. If they lift, ankle mobility may be the culprit.

• Verbal Cues: Try “feet flat,” “sit on your heels,” or “drive through your heels.” (The last one is magic.)

• Non-Verbal Strategies:

  • Squat facing a wall (six to twelve inches away) to encourage proper mechanics.

  • Place a wall behind them so they lightly brush their glutes against it for positioning.

  • Goblet squats with a small load can help reinforce a more upright torso and better weight distribution.
    

2. Knees Caving In (The Classic "Bambi on Ice" Look)

Why it’s bad:

Knee valgus (knees collapsing inward) places stress on the knee joint and indicates weaknesses elsewhere (usually glutes and hips). If your sprinter’s, thrower’s, or jumper’s knees are having an existential crisis mid-squat we’ve got serious work to do, because we’re probably going to see the same issues on the track.

How to fix it:

• Observation: The knees should track in line with the toes. If they collapse inward, intervention is needed.

• Verbal Cues: “Knees out,” “drive the heels,” or “spread the floor.”

• Non-Verbal Strategies:

  • Squatting with a resistance band around the knees provides instant feedback and helps activate the glutes.
    

3. Hips Rising Faster Than the Shoulders ("The Good Morning Squat")

Why it’s bad:

If the hips shoot up too quickly, the movement turns into an unintended deadlift variation. This robs athletes of leg drive and dumps most of the load onto the lower back. Not ideal unless you’re sneakily training them for powerlifting (our insurers are definitely not going to appreciate that).

How to fix it:

• Observation: Hips and shoulders should rise at a similar rate. If the torso drops forward, it's a problem.

• Verbal Cues: “Drive the feet,” “stay tall,” or “chest up.”

• Non-Verbal Strategies:

  • Squatting in front of a wall (facing the wall) forces the athlete to maintain an upright torso.

Find a full article on fixing this issue here.

4. Rounding the Upper Back ("The Shrimping Squat")

Why it’s bad:

Spinal alignment is critical for force transfer. A rounded back makes the squat not only inefficient but also a potential chiropractor’s dream. Keeping correct spinal alignment is also critical for every track and field event, so it’s not a habit we want to be encouraging in any aspect of training.

How to fix it:

• Observation: Look at spinal alignment—especially mid-back and lower-back rounding.

• Verbal Cues: “Pull your shoulders back,” “touch your butt to the wall behind you,” or “tight core.”

• Non-Verbal Strategies:

  • Lightly tapping between the shoulder blades can cue scapular retraction.
    

5. Failing to Centre the Bar ("The Wonky Barbell Special")

Why it’s bad:

An uneven bar position can cause muscular imbalances, uneven force production, and general awkwardness that looks like an ill-fitting suit.

How to fix it:

• Observation: The centre knurling should be aligned correctly on the back/clavicles. Uneven hands? Uneven force.

• Verbal Cues: “Push evenly through both legs” or “square your hips.”

• Non-Verbal Strategies:

  • Manually adjust the lifter under the bar before the lift begins.
    

Squat Depth - What’s Optimal for Track and Field?:

Squat depth is one of the most debated topics in strength training, and for good reason—it influences muscle activation, joint stress, and transferability to sport performance. In track and field, optimal squat depth depends on the athlete’s discipline, mobility, and training goal. Here’s a breakdown of different depths and their applications:

1. Quarter Squat (Above Parallel) – Power & Speed Focus

✅ Best for: Sprinters, jumpers, and throwers needing rapid force production.
✅ Why? Greater specificity to sprint and jump mechanics, with less joint stress.
❌ Trade-off: Limited range of motion, reduced glute activation.

2. Parallel Squat (Thighs Parallel to Floor) – Strength & Power Balance

✅ Best for: General strength development across all track and field events.
✅ Why? A strong mix of quad, glute, and hamstring activation with a balance of load and depth.
❌ Trade-off: Can still be challenging on knee health if not performed correctly.

3. Deep Squat (Below Parallel) – Maximum Strength & Mobility

✅ Best for: Athletes with excellent mobility who need full-range strength (e.g., throwers, decathletes).
✅ Why? Greater glute and hamstring activation, enhanced mobility, and lower-body control.
❌ Trade-off: Increased knee and hip stress, requiring solid technique and mobility.

So, What’s ‘Optimal’?

For most track and field athletes, a parallel squat provides the best balance between strength gains, joint safety, and sport-specific force production. However, quarter squats can be valuable for high-velocity power adaptations, and deep squats can improve mobility and posterior chain strength.

Your takeaway? Train different depths based on the athlete’s needs—but always prioritise quality over quantity (and never let depth compromise form!).

Bonus Coaching Notes:

Other Things to Watch For:

✅ Knee Position: Beyond a quarter squat, the knee-to-toe line should be roughly perpendicular to the floor.

✅ Breathing The optimal breathing pattern for back squats involves taking a deep diaphragmatic breath before descending, bracing the core to increase intra-abdominal pressure for spinal stability. Hold the breath through the descent and the hardest part of the ascent (Valsalva maneuver), then exhale near the top. This technique enhances stability, force output, and injury prevention, making it crucial for track and field athletes seeking strength gains for explosive performance.:

✅ Core Engagement: Maintain core tension even at the top of the lift between reps, rather than fully relaxing, to preserve spinal stability.

Final Thoughts: Making the Squat Work for Your Athletes

Like anything in coaching, perfecting the squat is an ongoing process. Some athletes will naturally have excellent mechanics (we love those unicorns), while others will struggle like a thrower in a steeplechase for the first time. The key is individualising cues and interventions, using a mix of verbal and non-verbal strategies, and—most importantly—staying patient.

If all else fails, remind your athletes that squats build power, stability, and strength—so if they want to dominate on the track, they’d better learn to love them…Or at least tolerate them with minimal complaining.