What is the Proper Teaching Progression for the Squat?
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By Sal | March 23, 2009
Over the years the squat has gotten a bad reputation, because so many people - both personal trainers and fitness consumers - do not understand how to squat properly. People have suffered injuries, major and minor, as a result of this ignorance. I understand that fitness consumers can be confused, but there is no excuse for a personal trainer or strength coach to not know the proper progression for teaching the squat.
Before teaching a client how to squat you must show them what a proper squat looks like, you have to be able to squat properly in order to demonstrate. When a client sees you performing a rock solid body-weight squat this creates an indelible impression that will help them to learn the exercise. If you can't perform a proper body-weight squat you aren't ready to train clients.
Personal trainers who squat properly can teach properly because you are familiar with - and can anticipate - all of the possible problems a client might experience, and are able to make the necessary corrections to their form. Great piano teachers are great piano players and great personal trainers and strength coaches are great squatters.
I follow this progression for teaching squats with all clients.
- Demonstrate body-weight squat
- Have client attempt squat
- Teach reverse lunge
- Teach split squat
There are some clients who are able to squat properly right away and these folks will improve their fitness level quickly. However, these clients still need to learn the exercises in the progression and must perform them properly and regularly. The squat is a complex movement and you need to make sure your clients do not develop bad habits that compromise form.
The clients who struggle with squats need to do split squats and reverse lunges to develop the strength and balance that helps them perform proper squats. The leg press, Smith machine, leg extension and leg curl machines - or any machines - do not have a place in this squat progression. These machines shouldn't be a part of any progression, but that's another story for another time.
When working with clients who have difficulty performing squats don't use high-repetition sets. High repetition sets provide an opportunity to perform more, "bad" reps, which can slow a client's progress. Quality over quantity is important when teaching clients the proper way to squat.
You can learn my complete teaching progression for the squat in my book, "How to Make More Money as a Personal Trainer."
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