Squats are the foundation of any good workout routine. They’re Such It is a natural partBeing able to show off a strong, fit body is something you have done since birth.
“Even before babies can walk, they can squat—and squat with perfect form,” says trainer and physical therapist Laura Miranda, DPT, CSCS, founder of PURSUIT.
Unfortunately, this natural ability has probably lost its value over the years. “As our bodies grow, bones get longer, and we develop more muscles around each of the joints, we start to have more limitation than when we’re young,” says strength coach and trainer Alena Luciani, CSCS, creator of Training2XL. “As we get bigger, there is a bit more resistance built up around the joints, but there is a lot we can do to help that.”
And rediscovering your *chef’s kiss* squat form is worth it. Though squats are known as primarily a lower-body exercise, they fire up pretty much every major muscle you have—including your quads, glutes, hamstrings, calves, and the entire core—and also help you stay strong as you age. (Want to be able stand up straight from a chair at 80? Yeah, squats.)
Whether you want to lift a super heavy barbell or mix up your leg-day routine with squat variations, consider this your A-to-Z guide to all things squats—from why the move is so fab, to how to squat with correct form, and more.
How to do a perfect squat
You can’t do bodyweight squats without properly squatting. Here’s how to fix your form and drop it low like a pro.
1. Based on the mobility of your legs, adjust your stance. Stand with your feet shoulder width apart. Your toes should be facing forward at 11 o’clock and 1 o’clock. Your arms should be at your sides. Luciani suggests that you may need to extend your feet if you have long legs.
2. Imagine an invisible chair. Engage core and push hips back with an inhale. Trainer Tatiana Lampa, CPT, says that while you squat, your upper body should not fall forward. “Keep your chest up and maintain a neutral spine.
3. Your alignment is the most important thing.Keep your spine straight and your spine upright. While you press your knees outward, distribute the weight evenly between your feet. “Imagine your knees are a train and feet are the train track,” says Luciani.
4. Slowly descend. Continue to lower until your thighs meet the floor. Stop right before you catch yourself doing the “butt wink,” says Lampa. (Read: A rounding or tilt of the pelvis and lower back.
5. With an exhale, reverse the movement. To return to standing, press your heels into the floor and then corkscrew your feet into it. “Pretend like you’re picking up a $100 bill with your butt cheeks, and you’re pinching it and holding it,” says Luciani. “It may seem a little bit silly, but it’s super helpful for actually using your glutes to get out of the squat.”
6. Check your posture at the top. Standing tall means that your hips, knees and shoulders should be stacked. “Everything is in a nice neutral line,” says Luciani.
These are common squat errors to avoid
You’ll not only miss out on the best benefits of the move if you don’t use proper squat form, but it’s also a first class ticket to Injury City. “Moving with good form is an essential component of staying injury free and having a sustainable training routine as you age,” Luciani says. Miranda and Luciani say there are four main mistakes people make when squatting. They are all easy to fix.
1. You can’t go low enough.Luciani states that you should continue to lower your squat until your thighs meet the floor. “Reducing the range of motion reduces the movements’ muscle-strengthening benefits,” says Luciani. You can continue to drop your squat as long as your torso is straight. As long your knees are not bent, your knees can be pressed outward.
If you can’t squat past parallel, try loosening up with five minutes of foam rolling your hips and lower body per day, says Miranda—and consider seeing a PT to address any ankle mobility issues, which often hold squats back.
2. You bounce from the bottom of your squat.You must maintain control throughout the movement to reap the benefits of squats. “Often, people use momentum to return to standing,” says Luciani. Trouble is, this bounce means you’re not in control, and, “if you lose control at any point during a squat, you greatly increase your risk of injury,” she explains.
If you bounce out of the bottom of bodyweight squats, incorporate box squats—which involve squatting down onto a box or chair and coming to a complete stop before rising back up—to build strength, Luciani suggests. Isometric squats can also be helpful. Lighten your load if you are able to bounce up from weighted bench squats.
3. Your knees collapse inward. Friendly reminder: At no point during a squat should you look like you’re doing the stanky leg. Miranda states that if your glutes aren’t firing up properly, it will be difficult to keep your knees outward.
Miranda suggests that you warm your glutes with a few sets (between 12 and 20) of glute bridges before you start squatting.
4. Your chest drops forward. When squatting, keep your chest up and proud. “When the chest starts to dump forward, it puts your lower-back in a not-so-good position,” says Miranda.
This chest-drop is often caused by trying to squat lower that your mobility allows. You can either give yourself permission to keep your squats a bit lower or talk to a PT to discuss your mobility.
You can improve your squats by trying more difficult variations.
Once you Learn moreLuciani says that your bodyweight squat form should be a 10. (Check with a trainer if possible) If you can do more than a few reps without getting tired, you are ready to take on the challenge.
“Advance the movement when you feel incredibly powerful and capable doing regular squats,” she adds.
1. Box squat. The box provides helpful tactile feedback so you know when you’re at the bottom of your squat. Luciani suggests that you use a kitchen chair so that your lowest point is parallel to the floor. To increase your mobility, you can switch to an ottoman or shorter box if this height feels too restrictive.
How to: Stand facing away from a box or chair. Engage your core, and push hips forward to sink down until the box touches it. To return to a standing posture, push through heels once the box is touched.
2. Goblet squat.Luciani recommends gradually adding resistance to your bodyweight squat once you have mastered the mechanics. Luciani likes to goblet squats using a dumbbell or kettlebell, as you can progress in small increments.
How to: Follow the standard squat cues by holding a dumbbell/kettlebell close to your chest. Engage your core, and push your hips back like you are lowering into the chair. To reverse the movement, press your heels into the ground until your thighs meet the floor.
3. Tempo goblet squat.This variation is about moving slowly. Increasing the time under tension. “That actually increases the damage to the muscle fiber, and afterwards it builds back up to become nice and strong,” says Luciani. “The longer that we’re under tension, the more the muscles have to work against that resistance.” To distract yourself from the extra burn, you can focus on all those form cues.
How to:Engage your core, push hips back and lower your hips as if you were lowering into the chair. Then count slowly to three or more on the way down. To return to standing, press your heels through the heels until your thighs meet the ground.
4. Dumbbell squat.Grabbing a set dumbbells can cause instability, make the arms work independently, and increase the difficulty. Plus, “changing the position of the dumbbells can change a lot,” says Luciani.
How to:You can hold one dumbbell or kettlebell in each hand and racked your shoulders. You can also hold the dumbbells in each hand with your palms facing you, and your elbows bent at 90 degrees. This will give you an extra challenge for your upper body. Engage your core and push your hips back, as if you were lowering into a chair. Keep your thighs parallel to the ground. Press through heels to get back to standing.
5. Jump squat. “I think introducing jumps is a really good way to build up some additional power through the lower body,” says Luciani.
How to: Think load and explode. Start by loading up and dropping into a squat position. When you get to your lowest point, with your thighs parallel to or slightly further from the floor, you can slowly lift yourself off the ground. “Send your head through the clouds,” says Luciani. She adds that a soft landing is even more important. You can also flex your hips, knees and ankles as you return to the earth.
6. Landmine squat.The barbell provides resistance and a natural form-check. “Because of the way the barbell is angled, it actually forces you to keep your posture upright,” says Luciani. No barbell? No problem. Luciani suggests placing a broomstick in an area with a pillow, and then adding bodyweight to complete the motion.
How to:Begin by holding the landmine (or the broomstick) at chest height with your hands. Engage core and lower your hips as if you were lowering into a chair. Your thighs will be parallel to the ground. To return to standing, keep your spine straight and press down on your heels.
7. Squat loaded If you don’t have access to a barbell for more difficulty, Luciani recommends loading up only one side for added instability. “It really challenges your core to stay upright, instead of tipping toward the weight,” she says.
How to:You can grab a dumbbell or kettlebell, and keep it on your shoulder for each rep. Engage your core and lower your hips as if you were lowering into a chair, until your thighs touch the ground. To return to standing, keep your spine straight and your torso upright. Switch sides and continue.
Squats have many benefits legit.
Practice the move, regardless of your RN squat skill level. You will reap serious benefits to your lower body. Here’s what trainers have to say about you after those reps.
1. Squats help you build stronger glutes. Miranda says that your glutes do a lot during squats so strengthening them is essential. Strong glutes protect your lower back and prevent you from getting tightness or pain.
2. Squats can also double as a core training exercise. Luciani explains that when you squat, your core is activated to keep you balanced and steady. So, every rep, you’ll be working your entire midsection.
“A strong core is so important for maintaining our posture, keeping us steady, and our ability to age gracefully,” Luciani says. (Also, abs.)
3. Squats can help you become a better runner. Squatting is a great exercise for anyone who runs on the pavement. It makes your glutes stronger, which in turn makes you more efficient. “There’s no doubt that squatting will make you a faster, better runner,” says Luciani.
4. Squats can help you rev up your metabolism. Squats are a great exercise for your largest muscles (and your heart) ManyLuciani says that they are an extremely effective way to build lean muscle. Because muscle burns more calories per day than fat (even if you’re on a Netflix binge), more muscle means that you’ll have a higher metabolism and burn more calories each day. Luciani explains how this can help you lose weight and feel toned.
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Source: Women’s Health Mag