Bend, Don’t Break: Mastering Squats for Runners

When most runners think about getting faster or more resilient, squats might not top the list—but they should. Incorporating squats for runners is one of the most effective ways to improve stride mechanics, build lower-body strength, and reduce injury risk. The key isn’t just doing squats, but doing them well—especially through the mid-range, where the real magic (and muscle activation) happens. In this article, we’ll explore why squat mechanics matter, how they connect to better running form, and what to do if squats don’t feel quite right in your body yet.

Why the Squat Matters for Runners

Although squatting doesn’t look like running, improving your squat mechanics can lead to powerful gains in running performance. Squats for runners help train your body to generate force into the ground—something that’s vital not only for lifting but also for every single stride you take when you run. Because of this, I prioritized squat training in the Women’s Running Academy 8-Week Foundations program and recently hosted a full squat workshop to help members improve their form with personalized cues.

Let’s start with a quick experiment from that workshop...

Try This:

Stand up, scrunch your toes, shift your weight to the outside edges of your feet, and then try to jump.

…. Seriously, try it…

Not very effective, right?

Now, stand normally and try again. This time notice how you’ll naturally use your whole foot to push into the ground.

That difference highlights a fundamental truth: to move efficiently—whether jumping, squatting, or running—you need to be able to pronate through the foot and internally rotate at the hip so that you can put force into the ground!

Visualizing an Effective Squats for Runners

So, what do good squats for runners look like?

• Start Neutral and Stacked: Stand tall with your ribs stacked over your pelvis.
• Knees Go Forward: As you initiate the movement, bend your knees forward—not just sit your butt back. This sends your knees over your toes, which is okay and necessary for proper squat mechanics.
• Mid-Range is Key: Around 90 degrees of hip flexion, you move into internal rotation and foot pronation—the ideal zone for generating force into the ground.
• Deep Squat Mechanics: As you go deeper past mid-range, your weight shifts slightly toward your heels and your hips move into more external rotation. This bottom portion of the squat is more about mobility.
  
  

This full range—moving from pronation and internal rotation in the mid-range to external rotation at depth—mirrors the reciprocal movement your pelvis and pelvic floor need during running. That’s why Low to Mid Range Squats like the one below are a feature in pelvic floor work in most of my programs: they reinforce natural, functional movement.

Why Some Runners Struggle with Squats (and What to Do About It)

I see two common issues show up in runners that have them missing all the benefits of mid range. If you’ve never had sore glutes from squatting, I can guarantee one of these is you!

1. The “Drop and Bounce” Squatter - Skipping Mid-Range All Together

This type of squatter is usually more hypermobile and flexible. They move quickly through the squat, drop all the way down, and bounce back up, skipping mid-range entirely. If this sounds like you, it means you’re avoiding the range where your body has to produce and control force. You’re bypassing the mid-range altogether because you don’t own it. But this part of the squat is critical for developing the strength, power, and tension needed for better force distribution in running.

Fix It:

• Slow down your reps: Try a 4-count descent, 2-count ascent.
• Practice box squats that stop you at mid-range.
• Use 1.5 squats: full squat → half up → back down → stand.
• Squeeze a block or squishy ball between your knees to activate your adductors, supporting the internal rotation needed at the pelvis, wrap a band around your knees to activate glute med and help add a little tension to the system for support, or both as shown below.

2. Cheating the Range With the “Hingey” Squat

If you tend to fold forward into more of a hinge when you squat, you might find yourself in a more hip-dominant, deadlift-style squat rather than a true “squatty” squat. While this isn’t bad for general strength (it’s a helpful way to move a heavy weight), it’s not ideal for training mid-range squat mechanics. This often happens when your center of mass is more forward (giving you less space for your knees to bend forward from) or your ankle mobility is limited (often a result of the former).

Fix It:

• Elevate your heels using wedges to start with a little more plantarflexion and put your center of mass back. This gives your knees more room to travel forward into that pronation needed for force production. These are my favorite wedges (Not an affiliate link, I just like these).
• Reach your arms forward or hold a weight in front to help shift your center of mass back and keep your torso upright.
• Focus on knees forward, butt down while staying stacked—this cue helps access mid-range effectively.

Anatomy plays a role too. If you have longer femurs, you may naturally find it harder to sit into a deep, upright squat. That’s totally normal and using the wedges can help you stay a little bit more upright in this case too.

Mastering Mid-Range for Better Stride Mechanics

In running, mid-stance is the phase where everything starts to fall into place. The same can be true for the squat. That 90-degree range is where force is generated, strength is tested, and movement quality is either solidified or lost. If you can own the midrange in your squat, you’re building the strength and control you need for efficient, resilient running.

My Glute Accelerator Crash Course is a great tool to help improve this area—even though it’s not squat-specific, it focuses on building that midrange mobility and strength that will support a better squat and a better stride. 

Why Runners Should Care About Squats

Squats for runners, especially through the mid-range, aren’t just about building stronger quads. They train reciprocal movement at the hips and pelvis, something that supports pelvic floor health, glute function, and efficient running mechanics.

This is why, in all my programs, I emphasize intentional strength training with solid mechanics. You’re not just doing the movements—you’re learning how to move more efficiently.

Take some time to pay attention to your squat. Slow it down. Experiment with these new cues. Try wedges or props. Your body—and your running—will thank you.

Happy squatting!

Next On Your Reading List:

How to Activate Glutes Before Running: Connecting Your Feet to Unlock Strength

How to Strengthen Inner Thighs Using Copenhagen Planks for Better Running and Stability

Pronation and Supination of The Foot: Everything I Wish I Knew