How To Do A Proper Squat Exercise

The squat is a standard in the lower body exercise repertoire, but it's also often done incorrectly. Poor form doesn't only mean less benefit, it could also mean exercise-related injury. One of the biggest mistakes some make when doing a squat is placing the weight in the toes, rather than the heels of the feet. With proper form, you ensure you get the most benefit from your squats to work your thighs and glutes.

Step 1

Stand with your feet slightly more than shoulder-width apart. Point your toes forward and relax your back into a neutral spine position, with your shoulders back and your core supporting your upper body.

Step 2

Inhale and bend your knees so that your torso descends to the floor. As you lower your body, your back stays neutral. Place the weight of your body into your heels and sit your body backward instead of hunching forward, which could cause back injury.

Step 3

Imagine yourself sitting in a chair to perfect the squat technique. When you sit down, your weight is pushed into your heels and your back remains straight and relaxed. If balance is an issue, bring your arms in front of you to help you feel more stable.

Step 4

Bend your knees until they reach a 45-degree angle. As you become more confident, you can then bend to a 90-degree angle, ensuring that your knees never extend over your toes. Once you reach your desired angle, slowly come back to start position to complete one repetition.

Step 5

Repeat as necessary. Most sets have 12 to 15 reps of squats. Once you perfect your technique, feel free to add weights, hold a balance ball or add other resistance to make the exercise more challenging and effective.