Squats: They’re everywhere in fitness routines, and for good reason. Squats are one of the most functional exercises you can master, which means they directly relate to the movements we use every day. Whether you love or loathe them, squats are essential. From picking up groceries to sitting down and standing up, squats mimic real-life motions, making them a must-have in your workout plan. Learning how to perfect your squat form is key to reaping all their benefits.
Lean on in because I'm going to give you 10 steps to perfect your squat form that will help you make big time gains!
Why Proper Squat Form Matters
Squatting is a fundamental movement that most of us have been doing since we were toddlers. Squats primarily target your glutes, hamstrings, and quads, but they also engage other muscles throughout your body. Core stabilization plays a major role in a good squat, and having the right form not only maximizes the benefits but also protects your joints, particularly your knees. Contrary to some misconceptions, squats can actually help your knees by strengthening the muscles surrounding them. As you progress and begin adding weight, such as with a barbell, having a solid foundation is critical to prevent injury and enhance strength.
How to Improve Your Squat Form
Ready to perfect your squat? Let’s dive into the steps.
Find Your Base Before you add weights or additional challenges, it’s important to first nail down your squat technique. Start by positioning your feet shoulder-width apart with toes slightly pointed outward. Your weight should be centered in your heels—if you can wiggle your toes, you’re in the right stance. This foundation is essential for performing squats safely and effectively.
Start with Assisted Squats If you’re new to squatting, try using assistance to improve your range of motion and comfort level. You can hold onto a sturdy object like a door frame or use a TRX strap to guide your squat. This helps you reach a deeper squat while maintaining balance and alignment.
Engage Your Core Your core isn’t just along for the ride during a squat—it's crucial for stability and power. Take a deep breath and brace your core before lowering into the squat. This keeps your spine neutral and prevents unwanted strain on your back.
Keep Your Chest Upright When lowering into a squat, think of sending your hips back and down while keeping your chest lifted. This will help maintain an upright posture and ensure that your lower back doesn’t take on too much pressure.
Drive Your Knees Out As you squat, focus on driving your knees outward, aligning them with your toes. This prevents inward collapsing of the knees, which can strain the joints and reduce the effectiveness of the movement.
Progress to Bodyweight Squats Once you’re comfortable with assisted squats, progress to basic bodyweight squats. You can either bring your hands together in front of you or raise them overhead for an added challenge. The key is to maintain control throughout the movement.
Improve Your Ankle Mobility Tight ankles can limit your squat depth and cause compensations elsewhere in your body. Incorporate ankle mobility exercises like ankle circles or banded stretches into your warm-up routine to improve flexibility and squat form.
Increase Hip Mobility Your hips play a big role in squatting, and tightness in this area can affect your form. Adding hip mobility drills like hip rotations and 90/90 stretches to your warm-up will help improve flexibility and prevent lower back strain.
Strengthen Your T-Spine Your thoracic spine (T-spine) is key to maintaining an upright posture during squats, especially when adding weight. Exercises like "Thread the Needle" can improve mobility and ensure better form when lifting.
Add Weight with Dumbbells or Barbells Once you’ve mastered the bodyweight squat, it’s time to add resistance. Start with lighter weights to focus on form, whether you’re holding dumbbells at chest height or using a barbell across your shoulders. Gradually increase the weight as your form improves.
High-Bar vs. Low-Bar Squats: What’s the Difference?
You may have come across the terms "high-bar" and "low-bar" when researching squat variations. These terms refer to where the barbell is positioned on your back during the squat, and each offers different benefits:
High-Bar Squats: In this variation, the barbell rests higher on the shoulders, across the trapezius muscles. This position keeps your back more upright, which makes it easier to maintain a neutral spine.
Low-Bar Squats: Here, the barbell is placed lower, across the upper back (posterior deltoids). This position requires a slight forward lean and allows for greater hip engagement, often enabling lifters to handle heavier weights.
Time to Squat
With these tips, you’re well on your way to improving your squat form. Whether you're doing bodyweight squats or progressing to weighted variations, proper form will ensure you build strength while avoiding injury. Take it slow, focus
About the Author
Dennis Romatz is a certified personal trainer, nutrition coach, and fitness author. Dennis is regarded as one of the world's leading holistic fitness professionals and has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis on Facebook, Twitter, LinkedIn, and Instagram.
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