Mastering the Squat:
A Self-Assessment Guide to Better Movement
Squatting is one of the most fundamental and important movements in fitness, sports, and everyday life. Whether you’re lifting weights, lifting your kids, or simply standing up from a chair, squatting plays a crucial role in your mobility and strength. However, not all squats are created equal, and mobility restrictions in key areas of your body can lead to suboptimal performance and potential injury.
In this blog, we’ll dive into the importance of mobility for squatting, and introduce three key self-assessments to evaluate your movement patterns: the FABER test for hip external rotation, a hip internal rotation assessment, and an ankle dorsiflexion check.
Why Mobility Matters in Squatting
A proper squat requires mobility and stability across multiple joints, including your hips, knees, ankles, and even your thoracic spine. Limitations in any of these areas can lead to compensations, such as excessive forward leaning, knee valgus (knees caving in), or difficulty achieving depth.
By identifying and addressing mobility restrictions, you can improve your squat mechanics, enhance your performance, and reduce the risk of injury. Let’s start with some self-assessments to see where you stand.
1. FABER Test (Hip External Rotation)
The FABER (Flexion, Abduction, External Rotation) test is a simple way to assess your hip’s external rotation and flexibility in the hip joint.
How to Perform:
Lie on your back on a flat surface.
Bend one knee and place the ankle of that leg on the opposite thigh, creating a figure-four position.
Gently press the bent knee down toward the floor while keeping your back flat.
What to Look For:
Does your bent knee get close to the floor?
Do you feel any tightness or discomfort?
Compare the range of motion on both sides.
Limitations here may indicate tight hip rotators or other imbalances affecting your squat.
If you found a limitation try out the Kettlebell Weight Shift at the end of this video.
2. Hip Internal Rotation Assessment
Hip internal rotation is just as important as external rotation for squat depth and knee alignment.
How to Perform:
Sit on the edge of a chair or bench with your knees bent at 90 degrees.
Rotate one foot outward (away from the midline) while keeping your thigh stationary.
Observe the angle of rotation.
What to Look For:
Is there symmetry between both hips?
Can you rotate your foot outward to at least 30-40 degrees?
Reduced internal rotation can restrict squat depth and lead to compensations such as knee valgus.
If you found a limitation here try out a banded hip mobilization found in this video.
3. Ankle Dorsiflexion Test
Ankle mobility, particularly dorsiflexion, is critical for maintaining balance and depth during a squat.
How to Perform:
Kneel on one knee with the other foot flat on the ground, forming a lunge position.
Place your toes about 4 inches from a wall.
Keeping your heel down, shift your knee forward toward the wall.
What to Look For:
Can your knee touch the wall without your heel lifting?
Is there symmetry between both ankles?
Limited dorsiflexion can force compensations like excessive forward leaning or turning the feet out during a squat.
Improving Your Mobility
If you’ve identified restrictions in any of these areas, don’t worry—there are plenty of strategies to improve mobility. Incorporating foam rolling, dynamic stretches, and targeted mobility drills into your routine can help unlock your movement potential.
Here are a few suggestions:
For hip mobility: Try the kettlebell weight shift or banded mobilizations.
For ankle mobility: Use calf stretches and the banded ankle dorsiflexion drill.
For general squat readiness: Perform deep bodyweight squats as a warm-up.
Squatting is a foundational movement that demands mobility, strength, and control. By assessing your hip external rotation, hip internal rotation, and ankle dorsiflexion, you can identify potential limitations and take proactive steps to address them.
Make these self-assessments a part of your routine to track your progress and ensure your squats are safe, effective, and powerful.
Happy squatting!