How to Perform a Squat

Squats are an important element to any exercise program..but only if performed accurately.

Instructions

Difficulty: Moderately Easy

1. Stand in the traditional exercise set position. Feet shoulder width apart, knees soft, pelvis slightly tucked, abs tight (like trying on a tight pair of jeans), shoulders rolled back and down.
2. Hold a medicine ball in front of heart, or hold dumbbells on shoulders.
3. Maintaining tight abs, sit down and back, like there is a chair 2 feet behind you. Go no lower than a 90 degree knee. Do not tip forward. Keep knees over ankles, if you glance down you should be able to see your shoe-laces.
4. Push heels into the floor, to straighten legs.

Tips & Warnings

• Keep your abs tight the entire time, to support your lower back.
• Keep your weight into your heels to target your butt and thigh muscles properly.
• Keep shoulders back and tall, do not let the torso tip forward. If this happens, you are either going too low, or using too much weight.
• If you do not maintain proper positioning you may experience low back or knee discomfort.