{"id":782,"date":"2026-11-07T15:35:23","date_gmt":"2026-11-07T15:35:23","guid":{"rendered":"https:\/\/patrickwahlberg.com\/perfect-squat"},"modified":"2026-11-08T09:17:37","modified_gmt":"2026-11-08T09:17:37","slug":"perfect-squat","status":"publish","type":"page","link":"https:\/\/patrickwahlberg.com\/sv\/perfect-squat","title":{"rendered":"The Perfect Squat"},"content":{"rendered":"\n<style>\nbody.page-id-782 .hero-section,body.page-id-782 .entry-header{display:none!important}\n\n.pw-guide-wrap{max-width:1060px;margin:0 auto;padding:35px 24px 84px;color:#202020;font-family:Arial,Helvetica,sans-serif}.pw-guide-wrap a{color:inherit}.pw-guide-back{font-size:13px;letter-spacing:.04em;text-decoration:none}.pw-guide-h1{font-size:clamp(36px,5vw,62px);line-height:1.1;letter-spacing:-.045em;font-weight:750;margin:22px 0 12px}.pw-guide-deck{font-size:19px;color:#626262;max-width:690px;line-height:1.55}.pw-guide-figure{max-width:610px;margin:33px auto 36px}.pw-guide-figure img{display:block;width:100%;height:auto;border-radius:7px}.pw-guide-steps{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:16px;margin:35px 0}.pw-guide-step{padding:24px;background:#f7f5f0;border-radius:7px}.pw-guide-step .pw-number{color:#a1784a;font-weight:750;font-size:13px}.pw-guide-step h2{font-size:20px;line-height:1.2;margin:11px 0}.pw-guide-step p{font-size:15px;line-height:1.7;margin:0}.pw-guide-cue{background:#eae5db;padding:25px 28px;border-radius:7px;margin:32px 0;line-height:1.7}.pw-guide-faq{margin:48px 0}.pw-guide-faq h2{font-size:27px;letter-spacing:-.025em}.pw-guide-faq details{border-top:1px solid #ddd;padding:18px 0}.pw-guide-faq details:last-child{border-bottom:1px solid #ddd}.pw-guide-faq summary{font-weight:650;cursor:pointer}.pw-guide-faq p{line-height:1.7;margin-bottom:0}.pw-guide-lang-en{display:block}.pw-guide-lang-sv{display:none}html[lang^=\"sv\"] .pw-guide-lang-en{display:none}html[lang^=\"sv\"] .pw-guide-lang-sv{display:block}body.page .entry-header:has(+ .entry-content .pw-guide-wrap){display:none}@media(max-width:650px){.pw-guide-wrap{padding:20px 15px 60px}.pw-guide-steps{grid-template-columns:1fr}.pw-guide-deck{font-size:17px}}\n.pw-guide-figure{max-width:790px;margin:30px auto 45px}.pw-guide-figure img{border-radius:0;background:#fff}.pw-muscles{max-width:900px;margin:45px auto;padding:0 0 20px;font-family:Arial,Helvetica,sans-serif}.pw-muscles-eyebrow{font-size:11px;letter-spacing:.17em;font-weight:750;color:#777}.pw-muscles>h2{font-size:clamp(27px,3.8vw,38px);line-height:1.16;letter-spacing:-.035em;margin:12px 0 14px;color:#111}.pw-muscles-intro{max-width:740px;font-size:16px;line-height:1.7;color:#606060;margin:0 0 25px}.pw-muscle-figure{max-width:790px;margin:25px auto 34px;padding:0;background:#fff}.pw-muscle-figure img{display:block;width:100%;height:auto;object-fit:contain}.pw-muscles-phases{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:13px}.pw-muscles-phase{border:1px solid #e3e3e3;border-radius:5px;padding:21px 18px;display:flex;flex-direction:column;align-items:flex-start;background:#fff}.pw-muscle-phase-title{font-size:18px;font-weight:750;letter-spacing:-.025em;line-height:1.25;color:#151515}.pw-muscle-phase-type{font-size:12px;font-weight:650;margin:9px 0 14px;color:#787878}.pw-muscles-phase p{font-size:14px;line-height:1.68;color:#383838;margin:0 0 20px}.pw-muscle-cue{border-top:1px solid #e4e4e4;padding-top:13px;margin-top:auto;font-size:13px;line-height:1.65;color:#555}.pw-muscle-cue strong{letter-spacing:.08em;font-size:10px;display:block;color:#151515;margin-bottom:4px}@media(max-width:760px){.pw-muscles-phases{grid-template-columns:1fr}.pw-muscles-phase{padding:20px}.pw-guide-figure{max-width:100%;margin:20px auto 32px}.pw-muscles{margin:30px auto}.pw-muscles-intro{font-size:15px}}\n<\/style>\n<div class=\"pw-guide-wrap pw-guide-lang-en\" lang=\"en\" translate=\"no\"><a class=\"pw-guide-back\" href=\"\/exercise-guides\">\u2190 All exercise guides<\/a><h1 class=\"pw-guide-h1\">The Perfect Squat<\/h1><p class=\"pw-guide-deck\">Stable feet, freely tracking knees and a strong movement through the hips.<\/p><figure class=\"pw-guide-figure\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/anatomy-squat-en.png\" alt=\"The Perfect Squat\"><\/figure><div class=\"pw-guide-steps\"><section class=\"pw-guide-step\"><div class=\"pw-number\">01<\/div><h2>Set your stance<\/h2><p>Stand with feet around hip-to-shoulder width and turn the toes out as needed. Keep pressure balanced across heel, base of big toe and base of little toe.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">02<\/div><h2>Brace and descend<\/h2><p>Inhale, brace the trunk and bend hips, knees and ankles together. Let the knees track in the same direction as the toes.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">03<\/div><h2>Choose your depth<\/h2><p>Descend only as far as you can control while keeping the feet grounded and the spine comfortable. Different anatomies allow different depths.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">04<\/div><h2>Stand tall<\/h2><p>Push through your whole foot and extend knees and hips to stand. Exhale during the ascent. Contract the glutes without leaning backwards.<\/p><\/section><\/div><section class=\"pw-muscles\"><div class=\"pw-muscles-eyebrow\">MUSCLE ACTIVITY THROUGH THE MOVEMENT<\/div><h2>Which muscles work\u2014and when?<\/h2><p class=\"pw-muscles-intro\">Muscles work together throughout the exercise. These are the main roles in each phase, not a complete list of every active muscle.<\/p><figure class=\"pw-muscle-figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/squat-muscle-activation-en.png\" alt=\"Illustrated muscle activation through the movement phases, with arrows to the principal working muscle groups\"><\/figure><div class=\"pw-muscles-phases\"><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">01 \u00b7 Set and brace<\/div><div class=\"pw-muscle-phase-type\">Isometric stabilisation<\/div><p>The abdominal wall and spinal erectors resist unwanted trunk movement. Gluteus medius and the smaller hip stabilisers help control the pelvis; foot muscles support the tripod foot.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Build even pressure through the whole foot before descending.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">02 \u00b7 Descend<\/div><div class=\"pw-muscle-phase-type\">Eccentric muscle action<\/div><p>The quadriceps control knee flexion; gluteus maximus and adductor magnus help control hip flexion. The calf muscles control ankle movement, while the trunk muscles remain braced.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Let knees travel naturally with the toes and use a depth you can control.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">03 \u00b7 Stand back up<\/div><div class=\"pw-muscle-phase-type\">Concentric muscle action<\/div><p>The quadriceps extend the knees. Gluteus maximus and adductor magnus help extend the hips. Soleus and other lower-leg muscles assist stability and force transfer.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Drive through the whole foot and stand tall without overextending the lower back.<\/div><\/div><\/div><\/section><aside class=\"pw-guide-cue\"><strong>Regression \/ progression:<\/strong> Use a chair or box as a depth reference while you develop mobility and control.<\/aside><section class=\"pw-guide-faq\"><h2>Frequently asked questions<\/h2><details><summary>Must everyone squat below parallel?<\/summary><p>No. Work within the depth you can control without discomfort, then gradually improve mobility.<\/p><\/details><details><summary>Can my knees go past my toes?<\/summary><p>Yes. This is often normal during squats and depends on limb proportions and depth.<\/p><\/details><\/section><p class=\"pw-guide-back\"><a href=\"\/exercise-guides\">\u2190 Back to all guides<\/a><\/p><\/div>\n<div class=\"pw-guide-wrap pw-guide-lang-sv\" lang=\"sv\" translate=\"no\"><a class=\"pw-guide-back\" href=\"\/sv\/exercise-guides\">\u2190 Alla tr\u00e4ningsguider<\/a><h1 class=\"pw-guide-h1\">Den perfekta kn\u00e4b\u00f6jningen<\/h1><p class=\"pw-guide-deck\">Stabila f\u00f6tter, kn\u00e4n som f\u00f6ljer fotriktningen och kraft fr\u00e5n h\u00f6ft och ben.<\/p><figure class=\"pw-guide-figure\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/anatomy-squat-sv.png\" alt=\"Den perfekta kn\u00e4b\u00f6jningen\"><\/figure><div class=\"pw-guide-steps\"><section class=\"pw-guide-step\"><div class=\"pw-number\">01<\/div><h2>Hitta din fotst\u00e4llning<\/h2><p>St\u00e5 ungef\u00e4r h\u00f6ft- till axelbrett och vinkla t\u00e5rna l\u00e4tt ut\u00e5t efter behov. F\u00f6rdela trycket \u00f6ver h\u00e4len, stort\u00e5ns bas och lillt\u00e5ns bas.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">02<\/div><h2>Sp\u00e4nn b\u00e5len och g\u00e5 ned<\/h2><p>Andas in, stabilisera b\u00e5len och b\u00f6j samtidigt i h\u00f6ft, kn\u00e4 och fotled. L\u00e5t kn\u00e4na f\u00f6lja t\u00e5rnas riktning.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">03<\/div><h2>V\u00e4lj r\u00e4tt djup<\/h2><p>G\u00e5 s\u00e5 djupt som du kan kontrollera med stabila f\u00f6tter och bekv\u00e4m ryggposition. Djupet varierar med individens anatomi och r\u00f6rlighet.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">04<\/div><h2>Res dig kontrollerat<\/h2><p>Tryck genom hela foten, str\u00e4ck h\u00f6ft och kn\u00e4 och andas ut p\u00e5 v\u00e4gen upp. Aktivera s\u00e4tesmusklerna utan att \u00f6verstr\u00e4cka ryggen.<\/p><\/section><\/div><section class=\"pw-muscles\"><div class=\"pw-muscles-eyebrow\">MUSKELAKTIVERING GENOM R\u00d6RELSEN<\/div><h2>Vilka muskler arbetar \u2013 och n\u00e4r?<\/h2><p class=\"pw-muscles-intro\">Musklerna samarbetar under hela \u00f6vningen. Nedan \u00e4r de viktigaste arbetsuppgifterna i varje fas, inte en fullst\u00e4ndig lista \u00f6ver alla aktiva muskler.<\/p><div class=\"pw-muscles-phases\"><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">01 \u00b7 St\u00e4ll in positionen<\/div><div class=\"pw-muscle-phase-type\">Isometrisk stabilisering<\/div><p>Bukmusklerna och ryggstr\u00e4ckarna h\u00e5ller b\u00e5len stabil. Mellersta s\u00e4tesmuskeln och mindre h\u00f6ftmuskler hj\u00e4lper till att kontrollera b\u00e4ckenet. Fotens sm\u00e5 muskler bidrar till en stabil tripodfot.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> F\u00f6rdela trycket \u00f6ver hela foten innan du g\u00e5r ner.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">02 \u00b7 S\u00e4nk ner<\/div><div class=\"pw-muscle-phase-type\">Excentriskt muskelarbete<\/div><p>Quadriceps bromsar kn\u00e4b\u00f6jningen. Stora s\u00e4tesmuskeln och stora adduktorn hj\u00e4lper till att kontrollera h\u00f6ftb\u00f6jningen. Vadmusklerna reglerar fotledens r\u00f6relse medan b\u00e5len forts\u00e4tter stabilisera.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> L\u00e5t kn\u00e4na r\u00f6ra sig naturligt i t\u00e5rnas riktning och v\u00e4lj ett djup du kan kontrollera.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">03 \u00b7 Res dig upp<\/div><div class=\"pw-muscle-phase-type\">Koncentriskt muskelarbete<\/div><p>Quadriceps str\u00e4cker kn\u00e4na. Stora s\u00e4tesmuskeln och stora adduktorn hj\u00e4lper till att str\u00e4cka h\u00f6fterna. Soleus och andra underbensmuskler bidrar till stabilitet och kraft\u00f6verf\u00f6ring.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> Pressa genom hela foten och res dig utan att \u00f6verstr\u00e4cka l\u00e4ndryggen.<\/div><\/div><\/div><\/section><aside class=\"pw-guide-cue\"><strong>Enklare variant \/ progression:<\/strong> Anv\u00e4nd en stol eller l\u00e5da som djupmarkering medan du bygger upp r\u00f6rlighet och kontroll.<\/aside><section class=\"pw-guide-faq\"><h2>Vanliga fr\u00e5gor<\/h2><details><summary>M\u00e5ste alla g\u00e5 djupare \u00e4n parallellt?<\/summary><p>Nej. Arbeta inom ett djup du kan kontrollera utan obehag och f\u00f6rb\u00e4ttra r\u00f6rligheten gradvis.<\/p><\/details><details><summary>F\u00e5r kn\u00e4na g\u00e5 framf\u00f6r t\u00e5rna?<\/summary><p>Ja. Det \u00e4r ofta normalt vid kn\u00e4b\u00f6j och p\u00e5verkas av kroppsproportioner och djup.<\/p><\/details><\/section><p class=\"pw-guide-back\"><a href=\"\/sv\/exercise-guides\">\u2190 Till alla guider<\/a><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u2190 All exercise guides The Perfect Squat Stable feet, freely tracking knees and a strong movement through the hips. 01 Set your stance Stand with feet around hip-to-shoulder width and turn the toes out as needed. Keep pressure balanced across heel, base of big toe and base of little toe. 02 Brace and descend Inhale, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":778,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_jetpack_hide_featured_image":true,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-782","page","type-page","status-publish","has-post-thumbnail","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/782","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/comments?post=782"}],"version-history":[{"count":5,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/782\/revisions"}],"predecessor-version":[{"id":827,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/782\/revisions\/827"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/media\/778"}],"wp:attachment":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/media?parent=782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}