Squats are an important exercise to strengthen and tone your glutes, whether for men or women. Squats also assist with your core area’s & legs.
Here are 22 Steps on how to properly do squats and avoid injuries.
1- Start with the feet about shoulder width apart and slightly toed out.
2- Keep your head up looking slightly above parallel.
3- Do not look down at all , ground is in peripheral vision only.
4- Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.
5- Keep the midsection very tight.
6- Send your butt back and down.
7- Your knees track over the line of the foot.
8- Do not let the knees roll inside the foot. Keep as much pressure on the heels as possible.
9- Stay off of the balls of the feet.
10- Delay the knees forward travel as much as possible.
11- Lift your arms out and up as you descend.
12- Keep your torso elongated.
13- Send hands as far away from your butt as possible.
14- In profile the ear does not move forward during the squat it travels straight down.
15- Do not let the squat just sink but pull yourself down with your hip flexors.
16- Do not let the lumbar curve surrender as you settle in to the bottom.
17- Stop when the fold of the hip is below the knees-break parallel with the thigh.
18- Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.
19- Return on the exact same path you descended.
20- Use every bit of musculature you can; there is no part of the body uninvolved.
21- On rising without moving the feet exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
22- At the top of the stroke stand as tall as you possibly can.