How To Do Squat Form Properly 3 Step by Step

The squat is a fundamental exercise that targets your lower body, engaging your glutes, hamstrings, quads, and core. It is a functional movement that not only improves strength and stability, but also translates into everyday activities. Mastering the proper squat form can lead to impressive results, helping you build muscle, burn fat, and prevent injuries. In this blog, we will guide you through the essential steps for performing the perfect squat and offer tips to enhance your technique.

How To Do The Proper Squat Form Unlocking the Power

1. Setting Your Feet Squat Form

The first step in performing a squat is finding the ideal foot placement. Position your feet shoulder-width apart, or slightly wider if that’s more comfortable for you. Turn your toes outwards at about a 15-30 degree angle, depending on your flexibility and hip anatomy. Distribute your weight evenly across your feet, focusing on your heels and the balls of your feet. Keep your feet flat on the ground throughout the entire movement.

2. Engaging Your Core and Back

A strong core and back are essential for maintaining stability and preventing injury during the squat. Before beginning the descent, take a deep breath in, and engage your core by bracing your abdominal muscles. Simultaneously, squeeze your shoulder blades together and slightly arch your lower back to create a solid and stable upper body.

3. The Descent

Initiate the squat by pushing your hips back and bending your knees. Imagine sitting down in a chair, while maintaining an upright chest and keeping your head in a neutral position. Your knees should track over your toes throughout the descent. Ensure that your hips descend below your knees to achieve proper depth. This is known as breaking parallel and ensures full activation of the glutes and hamstrings.

4. Hitting The Bottom Squat Form

At the bottom of the squat, pause for a moment and focus on maintaining tension in your legs and core for the proper form. It is crucial not to lose tightness or bounce at the bottom, as this can put unnecessary stress on your joints and increase the risk of injury. Instead, maintain control and ensure that your muscles are engaged and ready to push you back up.

5. The Ascent

To begin the ascent, drive your heels into the ground, and push your hips upwards and forwards. Keep your chest up and maintain the natural curve of your lower back. Avoid leaning too far forward or rounding your back, as this can lead to strain or injury. As you stand, straighten your legs and squeeze your glutes at the top of the movement. This completes one full squat repetition.

6. Breathing Technique Squat Form

Proper breathing is crucial for maintaining stability and generating power during the proper squat form. Inhale deeply before starting the descent, and hold your breath as you lower your body. This creates intra-abdominal pressure, which provides additional support for your spine. As you begin the ascent, exhale forcefully through pursed lips, maintaining some tension in your core to ensure stability.

7. Common Mistakes And How To Correct Them

a. Knees Caving In: Focus on pushing your knees outwards during the descent and ascent, and avoid letting them collapse inwards. Strengthening your glute medius and practicing squat variations, like goblet squats or banded squats, can help correct this issue.

b. Rounding the Lower Back: Maintain the natural arch in your lower back by engaging your core and keeping your chest up. Strengthening your core muscles and improving hip mobility can help prevent this problem.

c. Limited Depth: If you struggle to reach proper squat form depth, work on your hip, ankle, and hamstring flexibility. You can also practice with box squats or goblet squats, as these variations help reinforce proper squat depth and technique.

Heels Lifting Off the Ground: Ensure that your weight is evenly distributed across your feet, with emphasis on your heels and the balls of your feet. Improve ankle flexibility and mobility by performing calf stretches and ankle mobilization exercises.

e. Leaning Too Far Forward: Focus on maintaining an upright chest and keeping your head in a neutral position. Strengthening your upper back muscles and working on thoracic mobility can help correct this issue.

8. Progressing and Scaling The Squat Form

As you become more comfortable with the proper squat form, you can progress the movement by adding resistance, increasing volume, or incorporating variations. Some popular squat variations include:

a. Goblet Squat: Holding a kettlebell or dumbbell at chest level, perform the squat movement. This variation is excellent for beginners or for those focusing on improving their squat form.

b. Front Squat: Rest a barbell on your shoulders, with your elbows pointing forward and your upper arms parallel to the floor. This variation targets the quads more than the traditional back squat and requires increased core strength and stability.

c. Back Squat: Place a barbell on your upper back, resting on your traps. This is the classic squat variation, allowing you to lift heavier weights and target the entire lower body.

d. Overhead Squat: Hold a barbell overhead with a wide grip, keeping your arms locked out. This advanced squat variation requires exceptional shoulder, core, and lower body strength, as well as mobility.

9. Stretching and Mobility

To maximize your squat performance and minimize the risk of injury, it’s essential to maintain and improve your flexibility and mobility. Incorporate stretching and mobility exercises into your routine, focusing on the hips, ankles, and hamstrings. Some effective stretches and mobility exercises include:

a. Pigeon Stretch b. Hip Flexor Stretch c. Hamstring Stretch d. Ankle Mobility Drills e. Foam Rolling

The squat is a powerful exercise that, when performed correctly, can strengthen your lower body and improve your overall fitness. By following the steps outlined in this blog and focusing on proper form, you’ll be well on your way to mastering the squat and reaping its numerous benefits. Remember, practice makes perfect, so be patient and consistent, and soon you’ll be squatting with confidence and ease.