Oh my QUAD Becky - look at her SQUAT!
Tools & Tricks to Give Your Squat a Glow-Up
If you’re getting ready for ski season, big summer trail runs, or fall foliage hikes in Vermont, you know we’re chasing BIG QUAD ENERGY around here.
❄️ Strong quads = staying low, controlling your speed, absorbing bumps, and cruising the downhill with confidence (instead of limping to your car with shaky knees).
🍁 If you’re in leaf peeper mode, are the MVPs on the descent after those stellar summit views. They carry you home safe on the back half of a mountain trail run or burly hike.
And while squats are a gold standard for quad strength...
⚠️ A lot of people are leaving gains on the table by making this mistake:
Their SQUAT is really a HINGE.
Demo of a hinge-y squat (LEFT) an a more upright squatty-squat (RIGHT)
🛑 Quick PSA: “Perfect” Squat Form Is a Lie
You do not need a “textbook-perfect” squat to build strength safely and effectively.
Your ideal squat form depends on:
Your body proportions (Longer/shorter torso, longer/shorter/femurs)
Your mobility (or lack thereof) - especially ankles, hips and t-spine
That’s finding your individual set-up matters coaching matters—and why I teach my clients how to find their squat, not mimic someone else’s on YouTube.
👀 What’s a Hinge-y Squat?
One of the most common squat form issues I see with outdoor athletes is the “hinge-y” squat. That looks like:
❌ Torso falling way forward (torso angle “criss-crosses” shin angle as shown below)
❌ Hips pushing back
❌ Minimal knee bend
Basically, your squat starts to look more like a deadlift. And while your glutes and hammies are working, your quads? Not so much.
Demo of a hinge-y squat (LEFT) and a squattier squat (RIGHT). Shin angle in a hinge-y squat is more upright with torso falling forward. In a “squatty squat” these angles are closer to parallel, or shin angle is steeper than the torso.
🚨 Why It Matters (More Than You Think)
When your squat is too hinge-y, two things happen:
1️⃣ You lose core brace (and maybe piss off your low back)
Think of your torso like a soda can. To keep pressure strong and stable, we don’t want to “kink the can”. Staying more upright helps you hold that brace and avoid tweaking your back.
2️⃣ You miss out on quad strength.
A forward-leaning squat relies more on glutes and hamstrings. Again, not necessarily bad. But if you’re trying to build power, speed control, or downhill deceleration? Quads are your besties.
And if you’re compensating with your low back? 👎 Hello, tightness and increased injury risk.
If you just said “well f*ck, that’s me” 👇
✅ 3 Ways to Make Your Squat Squattier
Okay my friend, welcome to the inner circle. These are the exact techniques I use with clients to help them find their best squat.
1️⃣ Adjust Your Set-up Stance
Follow the drill I walk through in this video. When you try it, film yourself from the side and narrate which stance you’re trying so you know what you’re looking at.
Play with your stance width.
Try squatting with feet shoulder width, slightly narrower, and slightly wider.Play with legs straight on vs. slightly turned out.
Try squatting with toes facing straight ahead. Now turn your legs out (from the hip) slightly, perhaps 15 degrees. Which feels most comfortable? Which keeps your torso more upright?
📝Write down your findings:
Which width and placement feels most comfortable?
Which width and placement keeps your torso more upright?
2️⃣ Try Elevating Your Heels (1–2”)
Try elevating your heels by 1-2” as shown in the video below. Film yourself from the side and use your preferred set-up width that you dialed in Step 1.
To elevate your heels you can use…
Squat wedges
Barbell weight plates
An old textbook
A sturdy board
This modification works wonders for:
Limited ankle mobility (hi, fellow tight-calved runners 🙋♀️)
Weaker core bracing (upright = easier to stay tight)
Yes, you should keep working on mobility and core strength in parallel, but in the meantime, this gets you into a better position right away.
📝Write down your findings:
How did elevating the heels feel?
When you look at your video, how does your squat depth and torso compare to squatting without ‘em?
3️⃣ Front Load the Weight
Putting the weight in front of you shifts your center of gravity and discourages the body from folding the torso forward.
Choose one you’re comfortable with to try:
Goblet Squat: Hold a kettlebell or dumbbell at shoulder or chin height
Front Racked KB or DB Squat: Weights at shoulder height
Front Racked Barbell Squat: Bar rests on front of shoulders, elbows UP
📝 Write It Down: Your Squat Cheat Sheet
Once you find your ideal squat setup, WRITE IT DOWN:
Stance width
Toe angle
Heel elevation (yes/no)
Preferred load position (goblet, racked, barbell)
📌Save it in your notes app or training journal so you’re not starting from scratch every time.
🔥 Want More Coaching Like This?
If you're an outdoorsy woman who wants to feel strong, confident, and capable on and off the mountain, intentional training might be the missing piece.
Inside my Base Camp Athletics program, we:
Build strong, functional movement patterns (like your squat!)
Layer strength with missing pieces like mobility
Teach you how to adjust you training to fit seasons of sport and life.
REMEMBER: This post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
