Referred to as the “king of all exercises”, the basic squat isn’t always easy to perform. Squats truly are one of the most effective lower body exercises, but so many people do this exercise incorrectly. To get the biggest results from your squat, you must have the correct form.
Here are some ways to make sure you are doing your best squat:
1. Push through your heels. When squatting you should be able to lift you toes a little even at your lowest point.
2. SIT WAY BACK. This seems to be the hardest thing to train people with. Your knees never go over your toes. Although it will feel awkward at first, sit way back like their is a chair behind you. In fact, with some of my clients we use squat taps to improve their form. Do this by squatting and tapping your butt on a chair or bench. You may not tap it at first, but it will show you where you goal is, and make you site way back.
3. Squat in front of a mirror! Check out your side view when you squat. Are your knees over your toes? Don’t for get to watch your front view either. If your knees wobble or move inward when you squat you may have weak hip abductors (outer thighs). Correct this by squatting with an elastic exercise band just above your knees and mentally reminding yourself to keep your knees straight.
4. Don’t overload the weight at first. This really is a rule for any exercise, but if you are choosing to heavy of a weight your form may suffer – not to mention what that may be doing to your knees. FORM IS KEY! It always comes before raising your weight.
5. Keep your chest up. Sometimes people round their backs while squatting. Not only will this hurt your back, but you won’t get as much air flow which makes deep breathing harder.
Follow these tips and your squats will improve and you can move on to more advanced squat moves. Remember that form is key for best results!