How to Squat

The squat is one of the most potent exercises that exists. Performing it correctly takes lots of practice, but you can get started now.

Instructions

Difficulty: Challenging

Things You’ll Need:

• Only your body.

1. Place feet a little wider than shoulder-width apart. Point toes out slightly. Do not point toes straight forward.
2. Lower your body, bending primarily at the hips and knees. Push your butt BACK, not DOWN towards the floor. Begin to look down at a spot 10 feet in front of you, on the floor.
3. Continue squatting down until the crease of your hips dips a few inches BELOW your knees. Keep your lower back, hips, and abs as tight, rigid, and immobile as you can. You should be contracting all these muscles so tightly that you cannot easily breathe in this position. Gaze at a spot on the floor 10 feet away from you. Make sure your chest is not pointing toward the ground directly in front of you. Lastly, make sure your knees are open as wide as you can get them. Keep your heels firmly planted on the ground.
4. Stand up using a drive of the hips, making sure that you do not pitch forward onto your toes as you reverse direction.

Tips & Warnings

• The rear part of your shoulders should remain fixed over the middle of your feet at all times.
• Do not under any circumstances allow your lower back to become curved out. Have a friend watch to see that your back is flat.
• Work on attaining the proper depth. A proper squat occurs when the butt dips below the knees.
• Do not worry if your knees drift forward slightly toward the toes. This knee movement is a result of achieving proper depth, and is only a problem if the knees travel excessively past the toes. Anthropometry (limb length)and flexibility will determine the final position of your joints.
• Ask a professional to assess your form.
• Do not let the heels lift off the ground at any time.
• Do not lean forward.
• Do not look up, except at the standing position.
• Do not add weight until you can execute a decent air ("no weight") squat.