How to Squat: In 22 Steps


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.



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