How to Do a Basic Squat

Squats are a great exercise to really work the major muscle groups of the legs. Doing them properly is key, as poor form can lead to injuries to your knees and back. Learn how to do a basic squat and focus on good form each time you do the exercise for maximum benefit.

Difficulty: Moderate

Instructions

1. Decide whether you want to do squats with weights. If you are new to exercising, it's best to do it without weights until you gain strength and master the proper form.

2. Start by standing with your feet shoulder width apart with your weight evenly distributed on both feet. Your hips, knees and toes should all point straight ahead, and abdominal muscles should be held tight.

3. Inhale as you bend your knees and extend your buttocks backward as if you are going to sit in a chair. Extend your arms in front of you and focus your eyes straight ahead or at a point slightly higher to help you maintain balance.

4. Watch that your knees do not extend past your toes, which puts great strain on the knee joints. Focus on keeping your weight over your heels, your back straight and your chest lifted throughout the exercise.

5. Reverse the move when your thighs are parallel to the floor and return to a standing position, exhaling as you stand. Be sure not to lock your knees.

6. Focus on contracting and working the muscles of the thighs and buttocks. If you feel pain at any time, stop.

Tips & Warnings

• Do this exercise in front of a mirror so that you can watch your form and be sure you're doing it correctly.
• Adding weights to a basic squat before you learn proper form increases the chance of injury.

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