Coaching practices for How to Squat Properly

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For How to Squat Properly, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• My legs feel weak and I want them to actually be strong
• Every time I try to squat low my heels lift off the floor and I tip backward
• My legs give out and tire so fast
• After years at a desk my hips feel jammed and rotating-stuck
• Every time I sit, the whole session turns into a fight with my back and knees

Practices that may help

1. The back squat as the foundation of lower-body strength
   Squatting to depth under a barbell trains more muscle mass simultaneously than any other lower-body movement.
   Compound Movements: The Foundation of Strength Training
2. Ankle dorsiflexion work
   Restore the ankle bend that governs squat depth, gait mechanics, and knee tracking.
   Mobility Training, Made Practical
3. Horse stance endurance
   Holding a wide, low standing position builds leg strength and postural endurance without loading the spine.
   Tai Chi: The Evidence for a Mind-Body Practice
4. Hip 90/90 position
   Sit with both knees at 90 degrees to simultaneously work internal and external hip rotation.
   Mobility Training, Made Practical
5. Grounding in posture: zazen as the foundation
   Let the body be upright, stable, and settled before everything else.
   Shikantaza: Just Sitting
6. Establish form before chasing load
   A technically correct movement with moderate weight builds more strength — and far fewer injuries — than a heavy sloppy one.
   Compound Movements: The Foundation of Strength Training
7. Build the strength that makes upright effortless
   Strengthen the postural muscles so an open posture is your default, not a constant effort.
   Posture and Confidence, Honestly Explained
8. Zazen posture and breath
   Establish a stable, upright seated posture and let the breath settle as the ground of practice.
   Zen Practice (Zazen and Beyond)
9. Rucking for postural strength
   Sustained loaded walking trains the erector spinae, glutes, and upper back in exactly the way desk workers need most.
   Rucking: The Evidence for Loaded Walking
10. Use a supported seated posture that frees the diaphragm
    Spine tall, hips higher than knees — this is the posture that lets the abdomen fully drive each stroke.
    Kapalbhati Pranayama, Made Practical

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