Squat Form

Squatting is a movement that is done repeatedly each and every day. When you get up from a chair you squat. When you get out of your car your squat. So since this is a movement we do in many daily activities we need to train it in the gym. But, it must be done right or you will run the risk of in jury.

To properly squat you must:

1) Stand with you feet shoulder width apart and toes pointed forward or slightly out.

2) Set your weight back by pushing your hips and butt back.

3) Lean slightly forward breaking at the hips.

4) Drop your butt down as you continue to push your hips back.

5) Continue dropping down until you reach your desired depth (different squats have different depths anywhere from a 1/4 squat to a full squat where your butt is about 8 inches from the floor).

6) Keep your feet flat. Do not allow your heels to come off the ground.

7) Keep your back arched the entire time. Do not round your back.

8) As you lift the weight back up drive your feet into the ground and contract your glutes as you return to the starting position. Raise your body in unison. Do not straighten your legs first and then lift your up body.

If you will take the time to learn the proper form, the squat will become a great functional exercise. As well as a fat burning, muscle building exercise.

Focus on Form, Not Weight

Josh