To properly do a squat, focus on maintaining correct form throughout the movement, engaging the right muscles, and controlling the descent and ascent.
Here's a step-by-step guide:
Stance and Setup
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Foot Placement: Stand with your feet slightly wider than shoulder-width apart. Your toes should be pointed slightly outwards (around 5-15 degrees). This angle allows for a deeper squat and better hip engagement.
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Engage Your Core: Before you begin, brace your core as if you were about to be punched in the stomach. This provides stability throughout the movement.
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Chest Up, Shoulders Back: Maintain a proud chest and keep your shoulders pulled back and down. This helps maintain a neutral spine.
The Descent
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Initiate the Movement: Begin the squat by pushing your hips back and bending your knees simultaneously. Imagine you are sitting back into a chair.
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Maintain Neutral Spine: Throughout the squat, focus on keeping your back straight. Avoid rounding or arching your back excessively.
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Depth: Aim to squat until your hip crease is below your knees. This is considered a full squat. If you are new to squatting, you can start with a shallower squat and gradually increase your depth as your flexibility and strength improve.
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Knee Alignment: Ensure your knees track in line with your toes. Avoid letting your knees cave inward (knee valgus) or excessively bow outward.
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Weight Distribution: Keep your weight primarily on your heels. You should be able to wiggle your toes throughout the squat.
The Ascent
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Drive Through Heels: To stand back up, drive through your heels, engaging your glutes and hamstrings.
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Maintain Core Engagement: Continue to brace your core as you return to the starting position.
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Keep Chest Up: Maintain a proud chest and keep your shoulders pulled back.
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Full Extension: Fully extend your hips and knees at the top of the movement, completing the squat.
Common Mistakes to Avoid
- Rounding Your Back: This can put excessive stress on your spine and increase the risk of injury.
- Knee Valgus (Knees Caving In): Weak glutes and hip abductors often cause this. Focus on strengthening these muscles.
- Lifting Heels Off the Ground: This usually indicates a lack of ankle mobility.
- Looking Down: This can disrupt your balance and posture. Keep your gaze forward or slightly upwards (as the reference video mentions "And gaze up towards the sky lifting. Your chest nice and high...").
Progression and Variations
Once you've mastered the bodyweight squat, you can progress to variations such as:
- Goblet Squats
- Front Squats
- Back Squats
