08/21/2026
Own the movement.
A strong squat requires more than powerful legs. It demands ankle mobility, hip mobility, core control, spinal stability, and the ability to maintain tension through the entire range of motion.
When I coach the squat, I’m looking at:
• Foot pressure: maintaining a solid tripod through the heel, base of the big toe, and base of the little toe
• Knee tracking: allowing the knees to move naturally while staying controlled
• Hip mechanics: creating enough mobility to reach depth without losing position
• Bracing: maintaining 360° core pressure to help stabilize the spine under load
• Bar control: keeping the load balanced over the body instead of allowing it to pull you forward or backward
• Depth with control: getting lower only when you can maintain strength and positioning there
And no, everyone’s squat will not look exactly the same. Limb length, hip anatomy, mobility, training history, and individual structure all influence stance width, toe angle, torso position, and depth.
The goal isn’t to force everyone into a textbook perfect squat.
The goal is to build your strongest, safest, most efficient squat.
Strength. Mobility. Control. Performance.
That’s what we train at ICF Performance.
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