How To Squat Correctly, Proper Squat Technique

How to Squat Correctly, Proper Squat Technique

Learn How To Squat In The Gym For Better Results

3 ways To maximize Your Workouts (1)


Written by: Femi Doyle-Marshall



When it comes to exercise very few movements can beat the squat.

Multiple reasons make this the gold standard leg exercise and I will outline why.

Our weight is held up by our legs. Writing this article 9:32 AM I already performed 5 reps of squats getting in and out of the office.

Sitting requires squatting technique. Using the restroom. Jumping and almost any movement that shifts your hips backward toward the floor.

If I were to estimate for the day alone I may have 40-50 repetitions of body weight squats completed just through my regular tasks. That’s 250 reps for the week not including weekends and over 1000 times for the month not including workout days.

From this point of view we can say the squat is life.

Hopefully you can see the value.

Learning how to do a squat correctly can reduce your odds of injury, improve your technique and help you get stronger faster. My goal is to save you time and get you as close to your ideal squat technique.


The Basics In Learning How To Squat


Form & Function

Depending on if you are lifting weight or or not your positioning may change during the exercise along with your center of gravity. One example is holding the weight on your back will shift your center of gravity forward while having the weight in front of you will shift it backward. This will also target different areas of the body in the squat. Keep in mind, your overall technique should always stay the same.

Starting out body weight is always the safest. By doing body weight squats you can learn the fundamentals of the movement pattern and make it easier to get stronger in the long run.


Step by Step Instructions:

  • Stand tall with feet shoulder width a part.
  • Begin to sit down and back pushing hips back and knees out (maintain tension).
  • Staying upright complete full depth without injury.
  • Return to starting position.




Some Serious Issues To Be Aware Of

Heel elevation.
Causes sometimes heels raise during the squat because of tight calves, improper shoes or the body not aware of the correct form. Having heels flat on your squat allows weight to be distributed evenly throughout your feet. This can create more torque to move your body upward quickly and safely.

Buckling of knees.
As a very quadriceps front thigh dominate exercise the squat can build great leg strength. When the knees begin to buckle more stress is placed on the joint compared to the muscle which is where you are aiming to target. This may happen due to weak abductor muscles that assist in pushing your knees outward, overly poweful adductors which pulk your knees inward or poor technique. The safest way to improve this is by working with lighter weight and focusing on form.

Excessive forward lean.
This may be a cause from how you are squatting. Some squat techniques will force your body forward more and could place more stress on your lower back. This is not the objective of the squat since it is a front thigh dominate exercise. The best way to prevent this is to keep your upper back tight with tension and focus on practicing your full range of motion for the exercise. Using steps, stools or benches are useful tools to help you work on getting low and keeping the correct posture. You may even find you are working your upper back on this exercise too.


Some Other Squat Variations:

  • Bench or box squat
  • Squat jump
  • Single leg squat


And that’s it for today on how to squat. Be sure to post any questions you may have about motivation on THEX FORUM many members have found that page quite useful. Otherwise have questions or concerns? Feel free to leave them below along with any comments, thoughts and feedback. If you are looking to get a better understanding of this article I will be sure to post a response.



3 ways To maximize Your Workouts (1)

photo credit: 2-3 Patriot ChallengeFemale sailor campaign for Power Lifting

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