Welcome to the Functional Movement Series—a practical guide to training the 8 foundational patterns your body needs to move well, stay strong, and avoid injury.
Whether you’re an athlete, active adult, or just trying to fix nagging pain and poor posture, these are the movements that matter.
In each part of this series, we’ll break down one essential pattern—what it trains, why it matters, and how to fix it if it’s not working the way it should.
Here’s how the series looks:
- Part 1: Squat Patterns — Improve your base of support
- Part 2: Hinge Patterns — Protect your back, train your glutes
- Part 3: Push Patterns — Press with power and control
- Part 4: Pull Patterns — Strengthen your back and posture
- Part 5: Lunge Patterns — Fix imbalances and build stability
- Part 6: Carries & Holds — Train your core and full-body strength
- Part 7: Rotation & Anti-Rotation — Build control through your core
- Part 8: Jump, Land & Move — Tain power and athletic movement
Let’s kick it off with Part 1: Squat Patterns—the foundation of strong, functional lower-body movement.
WHY THE SQUAT STILL MATTERS?
A well-executed squat builds more than leg strength. It improves posture, joint health, core control, and functional capacity for real-world activities—from lifting your kids to hiking, jumping, or changing direction on the field.
Done right, it’s a powerful tool for injury prevention, performance, and longevity.
Done wrong, it’s a fast track to joint stress, muscle imbalances, and stalled progress.
WHAT DEFINES A FUNCTIONAL SQUAT?
A functional squat is more than just depth or weight. It’s a movement that:
- Uses full, controlled range of motion (within your anatomical limits)
- Maintains joint alignment—hips, knees, and ankles working in sync
- Engages the right muscles in the right sequence
- Transfers to real-life tasks and athletic demands
- Can be loaded progressively without pain or compensation
This means your squat doesn’t have to look like someone else’s. But it does have to meet your body where it’s at—and progress with proper mechanics.
WHAT A SQUAT SHOULD TRAIN
When performed correctly, squats train:
- Quads – Knee extension and control
- Glutes – Hip extension and postural stability
- Hamstrings - Hip and knee control under tension
- Core - Bracing and spinal support
- Calves & Ankles - Balance and ground contact
- Spinal Stabilizers - Upright posture under load
It’s a full-body movement—not just a leg exercise.
COMMON SQUAT LIMITATIONS
Even active adults and athletes struggle with squats. Here are common red flags:
- Heels lifting off the ground – Poor ankle mobility
- Knees collapsing inward - Weak glutes or poor cueing
- Chest collapsing forward – Lack of core control or hip mobility
- "Butt wink" – Lumbar flexion at the bottom from poor hip mobility or control
- Shifting side to side – Imbalances from injury or poor motor control
These aren’t just form flaws—they’re signs your body is compensating for something deeper.
WHAT THE SQUAT REQUIRES
To squat well, your body needs three key things:
1. Mobility
- Ankle dorsiflexion: Can your knee move forward over your toes without your heel lifting?
- Hip flexion and rotation: Can your hips move freely and evenly?
- Thoracic extension: Can you keep your chest up without arching your lower back?
2. Stability
- Core bracing: Can you maintain a neutral spine from top to bottom?
- Knee control: Can your knees stay aligned with your toes?
- Foot tripod: Can you keep even pressure on your heel, big toe, and pinky toe?
3. Motor Control
Can you control the descent, pause at the bottom, and return without shifting, bouncing, or collapsing?
This is the real foundation of a good squat—not the number on the bar.
HOW TO IMPROVE YOUR SQUAT PATTERN
Before adding weight, fix the base. Here’s the progression we use with Peak Functional Training clients:
1. Assess It First
- Can you perform a deep bodyweight squat with upright posture and flat feet?
- Do you shift, collapse, or feel tightness or pain?
If yes—don’t skip this next section.
2. Improve Mobility
Start with these drills 3–5x/week:
- Foam Roll Calves & Adductors – 1 min each
- 90/90 Hip Rocks – 2x10
- Banded Ankle Rockers – 2x10/side
- T-Spine Extensions on Foam Roller – 2x10
- Deep Goblet Squat Hold – 3x20–30 sec
3. Own the Bodyweight Pattern
Master the movement with control before loading it:
- Tempo Bodyweight Squats (3–0–3) – 2x10
- Goblet Squats with Pause – 3x8
- Wall-Supported Squats – 2x10 (feet close to wall, no lean)
4. Load with Purpose
Once the pattern is clean:
- Start with Goblet Squats for posture and bracing
- Progress to Front Squats, Trap Bar Squats, or Box Squats
- Use tempo, pauses, and holds to build strength and stability
- Only add barbell back squats if your mobility and posture allow for it
5. Don’t Forget Unilateral Work
To fix imbalances and prevent injury:
- Split Squats / Rear-Foot Elevated Split Squats
- Step-Ups or Skater Squats
- Cossack Squats or Lateral Lunges
These build strength in single-leg stance—critical for movement sports, adult balance, and long-term joint health.
SAMPLE SQUAT WARM-UP (DAILY PREP)
Do this before your next lower body workout:
- Foam Roll Calves & Adductors – 1 min each
- 90/90 Hip Transitions – 2x10
- Banded Ankle Rockers – 2x10/side
- T-Spine Extensions – 2x10
- Deep Goblet Squat Hold – 3x30 sec
- Tempo Bodyweight Squats (3-0-3) – 2x10
FINAL TAKEAWAY
If you can’t squat well, you don’t move well.
It’s not about chasing heavy lifts—it’s about owning your body through one of the most foundational patterns you have. Whether you’re training to perform, prevent injury, or just move better in daily life, the squat must be trained with intent.
Take the time to assess your mechanics, clean up your movement, and rebuild your foundation the right way.
WANT HELP IMPROVING YOUR SQUAT?
We’re offering new clients a special bonus:
- ✅ 1 Free Movement Screening (online or in-person)
- ✅ 1 Free Week of Functional Training Access
- ✅ 15% Off Peak Supplements (to support joints, strength, and recovery)
Ready to fix your squat and start moving better? Enter your email below to get your special offer!
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