The Fundamentals of Proper Squat Form

Squats are a cornerstone of strength training and functional fitness, offering numerous benefits from increased muscle strength to improved mobility. It is truly one of the most useful exercises. However, to fully reap the benefits of squatting you must first master proper squat form! Here’s a breakdown of the fundamentals to guide you through an effective squat.

1. Feet Position

Begin by standing with your feet shoulder-width apart. Your toes should point slightly outward, aligning with your knees. This stance allows for optimal balance and knee alignment. Experiment with the degree of toe-out to find what feels most natural and stable for you.

2. Core Engagement

Before you initiate the squat, engage your core. Imagine pulling your belly button in toward your spine. This contraction stabilizes your torso and protects your lower back during the movement. Maintaining core engagement is crucial throughout the squat.

3. Hip Hinge and Descend

Start the squat by pushing your hips back as if you’re sitting into a chair. Keep your chest up and your back straight. Your hips should initiate the movement, not your knees. As you lower yourself, your knees will naturally bend, but ensure they track over your toes and do not cave inward. It’s super helpful to squat in front of a mirror to see if your knees are shaky and wobbly or strong and controlled. Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and comfort.

4. Depth and Knee Alignment

Squat depth can vary based on individual flexibility and mobility. Ideally, you should squat down to a level where your thighs are at least parallel to the ground. Ensure your knees stay aligned with your toes throughout the movement.

5. Push Through your Tripod!

As you rise from the squat, focus on driving through your heels and your big and little toe knuckles. This will provide a stable base as you move through the movement. Keep your weight balanced and avoid letting your knees buckle inward too much as you ascend, but a little bit of inward movement is totally normally and just means you are engaging your adductors!

6. Breath work

Proper breathing technique supports your stability and strength. Inhale as you lower into the squat, and exhale as you push back up. Coordinating your breath with your movement can help maintain core pressure and overall control.

7. Avoid Common Mistakes

Avoid common pitfalls such as rounding your back, letting your knees collapse inward, or shifting your weight onto your toes. Each of these errors can compromise your form and lead to potential injury. Focus on maintaining proper alignment and control throughout the exercise.

Incorporating these fundamentals into your squat routine will enhance your performance and allow for you to progress in weight more quickly. If you’re new to squats or experiencing discomfort, consider working with a pro (either PT or trainer) to ensure your form is correct and to address any underlying issues. Proper squat form not only builds strength but also fosters functional movement patterns that benefit everyday activities!