How to do a Flat Foot Squat Video

In this video, former All Blacks physiotherapist Dr Barry Donaldson demonstrates the flat foot squat with assistance from physiotherapist Sean Wilson. The exercise is designed to help improve lower body movement, balance and squat technique while keeping the feet firmly on the floor.

You will learn how to begin with your feet slightly wider than your hips, move from the hips before bending the knees and keep the lower legs as upright as possible. Barry explains how to push the hips back, allow the knees to move out over the feet and lower into the squat with control.

The video also shows how to return to standing by pushing through the heels, keeping the chin tucked and gradually straightening the body. Practise the movement slowly and only squat as low as feels comfortable.

Stop if you experience sharp pain, loss of balance or increasing discomfort, and seek advice from a physiotherapist when needed.