Breaking Down the Squat for Increased Results

Spending the time to break down the squat and build a better squatting pattern is a great way to increase results and decrease future injury.

In this video, we break down ways to assess the body to see if it’s ready to squat, and re-build the body and the squat pattern to make sure you and your clients get the most out of squatting.

Sometimes it’s good to take a few steps back to make sure you can take many more steps in the future. Breaking down the squat and re-building the pattern better than before is definitely worth the temporary step back to break through future plateaus.

Check out how we break down the squat to get the most out our movements below.



Steve Long



  1. breindy goldberger says:

    Awesome!…Nice how its taken apart and really helpful learning how to build it up….

  2. Very nice video guys. How about RNT for the hip hinge? I have used a looped band around the hips in the past. What do you guys do?

    • Jared Woolever says:

      Shane, I’ve used quite a few RNT variations for the hinge/deadlift patterns as well. I guess it just depends on where they’re compensating or what the error is. If they shift their weight into one side, I pull their hip into that side to get more of an equal load distribution btwn. right and left. If they start to extend the knees as they begin to hinge back, I’ll use the band to pull their knees back and then they have to fight it. Be creative and find ways to feed the error and see what “magic” happens automatically.

  3. Excellent video! Easy to follow and apply. Also wondering, what do you guys do for RNT for the hip, as I see hip mobility issues a lot…thanks!!

  4. For the hip drill, what is your measuring point for if he is restricted rocking back and solution idea for it…..and what is point of ‘restriction’ where it is not ‘clear’ for the quad tissue quality etc.

    • Jared Woolever says:

      With the rock back, we usually just go until the form begins to break. We will stop right before that happens. It will vary from individual to individual, but they will eventually begin to gain more mobility the more they do it, so they will in turn be able to rock back a little further before the spine or pevis starts to compensate with unnecessary movement.

      As far as quad is concerned, I could easily find out how stiff the rectis femoris is by using a Thomas Test. If the knee extends a lot as the leg drops, it’s a good indication it’s tight. Don’t really have specific numbers I try to get w/ a goniometer or anything. Just going to address the mobility/muscle tone issue if it’s there.

  5. Nice use of resistance bands for corrective exercise with back! Will use it.

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