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How To Do a Squat Properly

Published in Squat Exercise 3 mins read

Mastering the squat is easier than you think! This fundamental exercise strengthens your legs and glutes. Follow these simple steps for perfect form.

Getting Started: The Basic Squat

  1. Foot Placement: Begin by standing with your feet slightly wider than shoulder-width apart (Nicole Campbell). Some sources suggest hip-width apart or slightly wider than hips (Cleveland Clinic, Men's Health). Point your toes slightly outward (Cleveland Clinic).

  2. Posture: Stand tall with your chest up and core engaged (Men's Health, Real Simple). Maintain a neutral spine – avoid arching your back.

  3. The Descent: Hinge at your hips and knees, lowering your body as if sitting into an invisible chair (Real Simple). Keep your weight in your heels (Men's Health). Your knees should track over your toes (avoid letting them cave inward). Descend until your thighs are parallel to the ground or your knees reach a 90-degree angle (Nicole Campbell, Mayo Clinic).

  4. The Ascent: Push through your heels to return to the starting position. Focus on controlled movement throughout the exercise (Mayo Clinic).

  5. Breathing: Inhale as you descend and exhale as you ascend (Adidas).

Variations and Tips

  • Arm Placement: You can keep your arms at your sides, cross them in front of you, or extend them straight out in front for balance (YouTube - Exercise Tutorial).
  • Depth: While aiming for parallel thighs is common, adjust the depth based on your flexibility and experience. Listen to your body.
  • Progressive Overload: Once you master the basic squat, you can increase the challenge by adding weight or trying variations like goblet squats or jump squats.

Resources to Help You

Numerous online resources can guide you further. Check out these helpful videos:

Remember, proper form is key to avoid injury and maximize results. If you are unsure about your form, consult a fitness professional.

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