How to Squat better

Dec 26, 2024

My goal for 2025 is for people to realize that

It is impossible for adults

To squat like a baby

Turns out babies are NOT adults

Adults will need at least SOME levels of modifications since babies ability to squat is related to how they are built (see pic above)

Here’s 3 of my favorite ways to improve you squat.

This is my #1 piece of advice to EVERYONE that wants to squat regularly.

Squatting is a combo of

Elevating your heels helps shift your center of gravity, helping your squat be more upright

Weightlifting shoes are my go-to, but not everyone wants to spend the money on them right away.

Heel inserts are a cheaper alternative. Click the image and buy some (affiliate link)

The more the “drill” looks like a squat, the better that drill.

You may notice a goblet squat looks JUST like a squat.

Here’s a video of me doing an air squat, then a goblet squat.

You can see the goblet squat “looks” better since the weight counterbalances me.

Here’s a side by side picture so you can compare the two.

You can see I get more depth and i’m more upright with the goblet squat.

Goblet squat with heartbeat

This drill has the benefit of a goblet squat, and at the bottom you push the weight away from you to force you to stay in the same position.

I’m using a plate, just more user friendly.

This is the 2nd best squat mobility drill. The BEST is a goblet squat.

This will be a short paragraph

You want to sit DOWN, not back.

You get better at squatting by squatting. So, don’t be fooled by squat mobility drills that have you doing some OTHER movement.

Bengal

PS Upgrade to annual subscription and get access to our 12-week Total Body 3.0 program delivered In via the Team Buildr app

Reply back after you sign up and i’ll send you the access codes.

Following that program and staying up to date with our substack will help keep 2025 an injury free year.