I asked 3 personal trainers for 3 moves they give clients who struggle to squat — these ‘make the biggest difference’

Three mature women outdoors performing squats on the grass near the ocean at sunset

(Image credit: Getty Images)

The humble squat — bodyweight, front squat, back squat, goblet squat…the options are endless. But learning how to squat isn’t actually that simple, whichever squat variation you go for.

Maybe you have limited mobility and want to improve squat depth, or perhaps you were never taught proper squat technique before you started. As a personal trainer, when I see someone struggle with squat mechanics, it most often comes down to two things: foundational strength and lack of mobility. Both can be fixed.

Whatever your reason for coming here to learn more, we can help. I spoke to three personal trainers, who recommended one move they use to improve squat mechanics with clients. They’re beginner-friendly and require very little equipment, plus each one should boost mobility, too.

1. The bench squat

Vector of man performing a squat onto a chair against white background — (Image credit: Shutterstock images)

If you find it difficult to sit low into a squat position, this could be due to limited joint mobility, especially in the thoracic spine, hips, knees, or ankles. But it’s far from game over.

Max Taylorson, personal trainer and health club manager at Embassy Gardens, swears by bench squats, also known as chair squats, for anyone struggling with squat depth.

A short lower-body-focused squat mobility routine is Taylorson's first go-to, repeated before any lower-body workouts. But starting back at the basics, he always turns to a bench squat.

“I would work on any tightness around the hips,” says Taylorson. “Then, just start with basic bodyweight squats using a bench or box to squat down on.”

The purpose of this is to teach sitting the hips back and down while lifting the chest, which can make some people feel unbalanced. Often, people try to move vertically because they feel more steady, but this variation allows you to shift your weight toward your heels as if sitting in a chair while feeling supported.

Knowing the chair can catch you makes an enormous difference with confidence, so you can learn the correct movement pattern without fear. The bench itself acts as a prop to help you build confidence, and over time, you can opt for a lower bench or chair, then remove it altogether.

If you choose this option, think about adopting the tripod position with your feet. Commonly, trainers will teach placing the weight in your heels for squats, but actually, you want three points of contact with the ground to improve your connection and balance; little toes, big toes and heels.

Place a chair or bench behind you, then take a step forward and position your feet hip or shoulder-width apart
Engage your core and keep your back straight and chest lifted
Sit your hips back and bend your knees to lower into the squat. Spread your weight through your feet
Lower with control to sit in the chair behind you
Pause, then drive through your legs with power to stand
Practice with your hands on your hips or across your chest, then add a weight such as a dumbbell when you feel more confident
8-10 reps and 3-4 sets.

2. The leg press

an illo of a man using a leg press machine — (Image credit: Shutterstock)

a man using a hack squat machine — (Image credit: Shutterstock)

Will Ford, a trainer at outdoor bootcamp brand One Element, opts for a different approach: the leg press.

I'd be straight on the leg press!

Ford tells me, "I'd be straight on the leg press to get them strong in a similar (movement) pattern while trying to sort mobility issues," he says.

The leg press mimics the squat, working the same muscle groups, namely the quads, glutes, hips, hamstrings and calves, while supporting your spine throughout. The supported position requires an engaged core, but less so than the regular squat, which enforces stability and balance.

This is a great option if you want to build foundational, functional strength, which can be paired with other leg exercises while you improve mobility elsewhere. Because the "ground" (the foot plate) travels toward you, many people find it easier to achieve better squat depth, and you can slowly build weight as you get stronger.

It's certainly a machine to try if you're new to the gym.

Adjust the leg press so that you’re fully supported. Your entire back should rest against the backrest, your butt seated and you should be able to extend your legs with your feet resting flat on the foot plates
Maintain a soft knee bend and place your feet hip or shoulder-width apart
Engage your core
When ready, release the safety catch slowly
With control, bend your knees and draw your thighs toward you
Maintain tension and pause at the bottom when you reach depth, then press the weight away with power
Remember, until you put the machine back on its safety catch, it's free to move, keeping your legs under tension with every rep
Finish your reps, then press the weight away and extend your legs. Secure the safety catch before moving your body
8-10 reps and 3-4 sets.

3. Swiss ball 'roll downs'

a photo of a woman doing a swiss ball squat — (Image credit: Shutterstock)

This is a top exercise for balance, stability and core activation. It's also kind and supportive on your lower back. With your legs slightly in front of your body, your butt can lower vertically to the ground (quite like a hack squat) while maintaining a proper squat position.

Your concentration will also be put to the test, as you must roll the Swiss ball up and down along the wall. Press your back gently into the ball and try to lower as far as you can to hit squat depth and feel the burn in your quads. For an extra challenge, place your hands behind your head.

Place a stability ball against the wall above your hips and lean against it
Walk your feet in front of you, about shoulder-width apart, with a soft bend in the knees
Roll your shoulders down and engage your core, maintaining a tall spine
Bend your knees and lower your hips toward the ground
Pause once your thighs are at least parallel to the ground, then press through your feet to stand
For an extra challenge, hold a weight
8-10 reps and 3-4 sets.

I also turned to Mihaly Szebeledi, personal trainer at Embassy Gardens, who told me how he would cue the bodyweight squat to his clients.

"(I'd) ask them what's their idea of a squat and let them demonstrate," he says. Szebeledi often asks to film his client so that he can show his analysis to them, which can be helpful for visual learners; you could do this yourself in the gym or at home.

Next, he says he would explain what he expects to see next, and ask his clients to hold onto something like a squat rack or wall and squat again. "I'd give points like 'imagine you are trying to sit down onto a chair behind you' and 'keep your chest up' or 'sit as low as you can.'" Once an assisted squat is under the belt, move to unassisted bodyweight squats in front of a mirror.

Why they work

Each of these three exercises builds leg strength while offering support and stability. They are kinder for your back, help you balance and can be progressed with or without weights.

However, I strongly recommend complementing these strength exercises with a mobility routine that focuses on relieving tension in your thoracic spine (upper body), hips, knees and ankles. While there is much focus on the hips as a problem area during squats, I find the ankles and thoracic spine are more commonly overlooked.

Telltale signs your mobility might be the problem include the knees turning in, one hip sitting slightly higher than the other, hunching your back, the chest falling forward, or rocking forward into the balls of your feet.

Working with a personal trainer in the first instance will help you nail down the specific issue so you can implement a mobility routine and strengthen any weak or imbalanced areas. That said, they don't come cheap, so these three strength exercises, alongside mobility routines like this 'Squat Like a Baby' session, can help you make some improvements.

Remember, consistency is the key to success, so you'll need to give it time and work on strength and mobility several times a week if you can find time. Even 10 minutes here and there can create lasting change, so don't feel pressured into the "all or nothing" approach.

Image 1 of 2

Sam performing squat week 1 — (Image credit: Future)

Before

And if you're looking for proof, check out two images of me above: one before a regular mobility routine and one after. I have very tight ankles and often struggle to sit low without my chest falling forward, so I started working on this every week.

That was a while back now, but even after a few weeks of work, I could see a noticeable improvement.

If you're not sure what you're looking at, look at how my hips sit higher than my knees in the first photo, then align with them in the second. You can also notice that, in the second photo, my arms are still lower than my shoulders as my chest wants to creep forward; to fix this, I need to sit deeper and lift my chest.

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