Article Rundown

• Mastery of the hip hinge
• Don’t start with the barbell
• Progression to a perfect squat
• Training for the long-term

Building a Bulletproof Squat: Laying the Foundation Through Hip Hinge Mastery

Before we talk about building big quads or chasing PRs under a barbell, we need to address something far more fundamental: how to build a proper squat from the ground up. One of the most common mistakes I see—especially among new lifters and even some seasoned coaches—is rushing the process. They jump straight to barbell squats without first developing the movement patterns, mobility, and stability necessary for safe and effective loading.

In this article, I’m going to break down the progression I use to build a resilient, robust, and rigid squat, starting with the hip hinge. These principles are the same ones I’ve used to rehab lifters from disc and endplate injuries, and they apply whether you’re rebuilding or starting fresh.

Why We Don’t Start With the Barbell

Too often, personal trainers or athletes with limited time skip over crucial steps in the squat-building process. Maybe it’s a 30-minute session, so they toss in a few hamstring stretches, skip proper warm-up, and throw the lifter under a barbell. But without a stable base of movement, that barbell is a loaded injury waiting to happen.

We don’t begin with the barbell. We start by mastering the hip hinge and the mechanics of squatting with body control, not external load. This gives your body time to learn stiffness, stability, and proper sequencing before you introduce compressive forces to the spine.

The Starting Point: The Kneeling Shortstop Squat

The first drill I teach is the kneeling shortstop squat. If you’re unfamiliar with this, check out Back Mechanic or Gift of Injury—we break down the technique in detail. This movement teaches you how to create stiffness through your core while learning to drive the hips forward without spinal hinging.

It’s a regressed version of the shortstop squat, allowing beginners (or those recovering from injury) to safely develop motor control and proprioception. You’ll learn how to lock out your hips and knees simultaneously while bracing your core. This drill lays the groundwork for everything that follows.

Progression: From Shortstop to Bodyweight Mastery

Once the kneeling version is nailed down, we move to the standing shortstop squat, which mimics a gorilla lean—something we cover heavily in Gift of Injury. This movement is a powerful tool not just for decompressing the spine, but for teaching proper posterior chain engagement and hip control.

Once the shortstop squat is ingrained, the next step is the bodyweight squat. You’d be surprised how many people skip this and go straight to loaded variations. But if you can’t perform a deep, rigid bodyweight squat with good posture and stability, you shouldn’t be touching a bar.

You can play with variations—hands overhead, hands out front, or hands clasped with downward tension—to create different demands on the system.

One-Leg Stability: A Crucial Prerequisite

Before progressing to weighted squats, I ask clients to demonstrate the ability to stand on one leg for at least 60 seconds. If you can’t do that, your core and full-body stability aren’t ready for load. This simple test exposes imbalances and weaknesses that could show up under a barbell.

From here, we’ll move into single-leg strength exercises: walking lunges, step-ups, Bulgarian split squats, or hip-dominant movements like single-leg RDLs. These help develop the glutes, hip flexors, and full-body coordination.

Caution: Movements like lunges and Bulgarian split squats can irritate the knees or SI joints if done excessively or improperly. I tailor these based on the individual’s injury history and movement profile.

Loading the Pattern: Goblets Before Barbells

Once bodyweight mechanics are solid, we introduce load, but still not a barbell. I usually start with a goblet squat or kettlebell front-loaded squat. This adds resistance while reinforcing an upright torso and proper bracing strategy. You’re still mastering the movement, but now you’re building strength within that pattern.

From here, we might incorporate:

• Belt squats – to train the legs without loading the spine
• Front squats – to emphasize posture and quad dominance
• Safety squat bar or giant cambered bar squats – for more advanced athletes who need to vary spinal loading

NOTE: Usually, I avoid axial loading (bar on the back) until the lifter, client/athlete shows mastery of the movement under lighter, safer modalities.

The Long Game: Rebuilding After Injury or Starting From Scratch

This progression isn’t just for beginners—it’s the same path I use to rebuild lifters after serious spinal injuries, including compression fractures, endplate damage, and herniations. After 6 to 12 months of slow, structured progress, we might finally reintroduce a traditional barbell back squat.

By this point, we’ve:

• Built deep motor control through shortstop squats
• Mastered bodyweight and goblet squats
• Developed unilateral stability and strength
• Conditioned the hips, glutes, and core to support load

All of this is staggered, periodized, and intentionally programmed. It’s not linear. There are regressions, pauses, and pivots based on feedback, readiness, and recovery.

Final Thoughts: Form Before Speed, Speed Before Load

The squat is a high-skill movement. And when loaded improperly, it becomes a high-risk one, too. That’s why we preach this mantra:

Form before speed. Speed before load.

If you take the time to master movement before adding weight, you’re not just building a stronger squat—you’re building a resilient one. Whether you’re chasing a new PR or rebuilding after injury, this progression will help you squat for life.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

Program adherence & accountability coaching