Doing Squats This Way Can Save Your Back

How to Perform Posture Squats Correctly (Without Hurting Your Back)

Ever squatted with perfect form... or at least thought you did? Bob and Brad are here to show you the difference between a "nope" squat and a posture squat that actually protects your spine.

What's a Posture Squat?

A posture squat is a controlled squat that keeps your spine in neutral alignment throughout the movement. Instead of letting your back bend and curve, you maintain three critical points of contact—and that's what makes it different from regular squats.

The Three-Point Contact Method

The key to nailing posture squats is this: three points of contact.

Using a stick (like a broomstick or BOOYAH stick):

1. Back of your head

2. Mid-back

3. Pelvis

When you squat with the stick held against these three points, you're forced to keep your spine straight. If you're bending at the back, you'll lose contact—and you'll know immediately.

Doing it solo: Can't carry a stick everywhere? No problem. You can perform posture squats on your own by touching these same three points with your hands as you squat:

• Hand to the back of your head

• Hand to your mid-back

• Hand to your pelvis

Practicing this way actually helps you remember the position, so you can eventually squat without needing the stick as a reference.

Proper Form Checklist

• Keep your back straight. This is non-negotiable. Your spine should feel tall and elongated.

• Align your knees with your feet. They shouldn't cave inward or flare outward.

• Keep knees over your feet. Position them halfway between your heel and toes.

• Move from the hips. All the motion comes from your hip joint, not your spine.

• Bend as deep as your hips allow. Don't force depth; respect your body's range.

• Engage your glutes. You should feel your butt muscles working and contracting.

Add a Stretch for Bonus Back Extension

Once you've got the basic squat down, try this:

Raise one arm overhead as far as you can comfortably reach while maintaining your squat position. This gives you an added stretch and helps extend your spine. Repeat on both sides. You'll feel the stretch down your whole side and back.

Advanced Move: Partner Squats

Want to level up? Try squatting with a partner while overhead stretching together. You'll both stay accountable to proper form—plus it's pretty neat.

The Abdominal Tension Hack

If your back hurts while squatting, tighten your abdomen.

Seriously. Here's how to know you're doing it right:

• Place one finger on each side of your belly

• Tighten your core

• You should feel the muscle engage under your fingers

This extra core engagement stabilizes your spine even more and can be the difference between pain and progress.

Why This Matters

Posture squats might seem overly cautious, but they're actually an investment in your long-term back health. When you squat with your spine in neutral alignment, you distribute the load evenly and protect the structures in your back from unnecessary stress.

Not every squat needs to be heavy or deep. A posture squat done right beats a sloppy deep squat any day.

Ready to try them? Grab a stick (or just use your hands), nail those three points of contact, and start with 5 reps. Your back will thank you.