How to Do Squats Correctly

The squat is one of the most basic forms of human movement. We perform this movement hundreds of times throughout the day without even realizing it: getting into a car, sitting down at the desk, bending down to pick something up. Because of it’s prevalence in daily life, it is extremely important to learn how to do this movement correctly. Poor squat form can put undue stress on the knees and lower back, so follow these five tips to perfect your form in the weight room and then apply that form to your daily movements.

Instructions

Difficulty: Moderately Challenging

1. Start by using a stability ball for assistance. Stand with your back to a wall and put a stability ball behind you at about belt height. Walk your feet forward about 6 to 8 inches, lean back into the ball, and slowly lower yourself until your thighs are parallel to the ground. This is a great way to work on your form while having a “safety net” behind you.
2. Always, always, always keep your weight in your heels. If your heels come up off the ground when you’re squatting, this forces your knees forward and causes the head of the humerus bone to put pressure on the back of the knee cap. Shift your hips back, pick your toes up inside your shoes, and keep your heels firmly planted on the ground during the entire lowering and lifting portion of the squat. This is very important for protecting the knees!
3. Keep your upper body erect. Letting your chest fall forward and your shoulders round during a squat will put pressure on your lower back and cause your core to disengage. Practice keeping your shoulder blades drawn together and your upper body erect. Try using a chair or bench behind you as a guide so that you have something to fall back on if this feels uncomfortable at first.
4. Engage your core for support. The lumbar spine (the lowest part of the spine) has a lot of demand placed on it during a squat, so it’s important to incorporate the muscles of the core in order to stabilize the back. Practice drawing your belly button in and slightly up before you start your squat.
5. Use a spotter for heavy weights. If you’re attempting to push your maximum weight with barbell squats, make sure you recruit the help of a spotter. Your spotter should stand directly behind you and put his or her hands directly under your upper arms (armpit area) and follow you down and up as you squat. If you can, ask a personal trainer or other fitness professional to spot you.