How to Squat Correctly
Squats are a fundamental lower body exercise that can be done at home with ease. This guide outlines the correct technique for performing squats effectively, with the option to use a resistance band for added challenge.
Knowing how to squat correctly helps strengthen you legs, keeps your knees and arches working in the correct alignment and puts your pack in the correct position decreasing the chance of injury.
1: Proper Stance - Stand with feet shoulder-width apart, toes slightly turned out. Maintain even weight distribution across both feet, and lift your chest up for proper posture.
2: Engage Your Core - Brace your core by pulling your belly button towards your spine, ensuring stability throughout the movement. Relax your shoulders
3: Lowering Phase - Initiate the squat by bending your knees and pushing your hips back, as if sitting down on a chair. Keep your chest big and upright throughout the movement. This should take 3 seconds.
4: Depth - Lower yourself until your thighs are parallel to the floor or slightly below, ensuring a full range of motion while maintaining proper form.
5: Knee Position - Ensure your knees track over your toes, preventing them from extending past or collapsing inward.
6: Ascending Phase - Drive through your heels and midfoot to return to the starting position, extending your hips and knees simultaneously. Keep your chest lifted throughout. This should take 3 seconds.
7: Optional - Resistance Band Setup - If desired, place a resistance band just above your knees for added resistance during the squat. Maintain tension on the band throughout the movement.
8: Sets and Repetitions - Complete 3 sets of 10 repetitions, focusing on squatting low with a big chest. If using a resistance band, ensure it challenges you without compromising your form. Rest for 60-90 seconds between sets.
Performing squats correctly at home can significantly strengthen your lower body muscles. By following these steps and maintaining proper form, you'll maximize the effectiveness of your workout. If you opt to use a resistance band, ensure it complements your squatting technique. If you have any concerns, get in touch with us for more help.