Squatting With Confidence: Why Depth, Knee Control, and Ankle Mobility Matter
The squat is one of the most fundamental human movements. From standing up out of a chair to lifting weights in the gym, being able to squat well is essential for both everyday life and athletic performance. But while it looks simple, squatting properly requires the right balance of mobility, strength, and control.
At Technique, we see squatting not just as an exercise but as a movement pattern that reveals a lot about how your body functions. Whether your goal is to build strength, move pain-free, or compete at a high level, improving your squat comes down to three key elements: depth, knee control, and ankle mobility.
Why Depth Matters
Reaching proper depth, where your hip crease sits just below parallel, ensures you’re training through a full range of motion. This helps build strength evenly across the hips, knees, and ankles, while also promoting joint health and long-term resilience.
Cutting depth short often shifts stress onto the knees or lower back, increasing injury risk and leaving strength on the table. Practicing controlled, consistent depth helps you get the most out of each rep while protecting your joints.
The Role of Knee Control
Knees collapsing inward (a valgus fault) is one of the most common squat errors. It doesn’t just look unstable, it places extra strain on the knee joint and reduces power output. Strong glutes and hips are key for keeping the knees tracking in line with the toes, creating both safer mechanics and stronger lifts.
For athletes, knee control is vital for performance. For everyday movers, it’s what keeps joints healthy during daily activities like sitting, standing, or climbing stairs.
Why Ankle Mobility Can’t Be Ignored
Limited ankle dorsiflexion, the ability to bring your knee forward over your toes, is a major reason people struggle to squat deeply without their heels lifting or their torso tipping forward. Adequate ankle mobility allows you to maintain balance, stay upright, and load the squat safely.
Improving dorsiflexion doesn’t just enhance squat performance; it also reduces stress on the knees and hips by spreading the workload more evenly across the lower body.
Where Physio and S&C Fit In
You don’t have to be injured to see a physiotherapist. In fact, one of the best ways to prevent injury is to have your movement assessed before pain appears. A physio can spot common squat faults, limited ankle mobility, collapsing knees, or lack of depth, and prescribe targeted exercises to fix them.
Strength & conditioning then builds on this foundation. Once movement quality is in place, S&C focuses on progressively developing strength, stability, and power so you can handle heavier loads and higher demands safely. This combination is what bridges the gap between rehab, training, and long-term performance.
Why Benchmarking Matters
At Technique, we use Benchmark Performance Testing to take the guesswork out of your training. Benchmarking measures mobility, stability, and strength, giving us a clear picture of where you are now and what needs attention.
Instead of relying on trial and error, you get a plan based on data: whether it’s improving ankle range for deeper squats, strengthening the hips for better knee control, or building resilience across the whole system. This clarity is why our clients see consistent progress and fewer setbacks.
Squats Beyond the Gym
Squatting isn’t only for athletes or lifters. It’s a movement you use every day: sitting down, picking something up, or getting up off the floor. For athletes, it’s the foundation of power and performance. For everyone else, it’s about independence, function, and protecting joints for the long term.
How Technique Can Help
At Technique, we take a complete approach to squatting and strength. Our physiotherapy team identifies and corrects movement faults, our sports massage therapists address tightness and imbalances, and our strength & conditioning coaches help you build the strength and stability to progress safely.
If you’re struggling with depth, knee control, or ankle mobility, we’ll help you find the root cause and create a plan to fix it.
For practical exercises and weekly guidance, make sure to follow us on Instagram, where our ongoing Strength Series breaks down drills you can use right away.
Ready to Squat With Confidence?
Whether you’re an athlete chasing performance or simply want to move better in daily life, squatting well is a skill worth investing in.
Book your next session at Technique today, available at our Vauxhall and Liverpool Street locations, and start building strength, mobility, and control that lasts.
