Learn Proper Squat Techniques For Raw Beginners

Proper squat technique is difficult for many raw beginners to master. But it’s worth learning since the it is an excellent exercise for shaping your buttocks and thighs.

Now, let’s see what a good squat should look like. If you’re more of a visual person, watch the video. Or if you prefer to read, you’ll find text instructions underneath the video.







Instructions For Correct Techniques

Feet

  • Your feet should be about shoulder width apart.
  • You could point your feet straight ahead … or about 30 degrees out to the side. If you point your feet straight ahead, it reduces the involvement of your inner thigh muscles. Your front thigh muscles (quadriceps) have to work harder. If your feet are pointing slightly out, your inner thighs have to work hard too. So, you’ve got the chance to exercise your inner thighs as well. (That’s an extra bonus!)
  • Your weight should be on the middle of the feet. Not the toes or heels.

Knees

  • Your knees should point in the same direction as your toes. Otherwise, you put too much stress on your knees and risk injury.
  • Try not to let your knees protrude too much in front of your toes.
  • A good trick is to put a straight-legged stool in front of your knees.
  • Don’t let your knees cave in. This will put too much strain on your knees.

Hips

  • When you come down, push your bum back as if you’re going to sit on a stool.
  • When you get up, squeeze and use your glutes to push yourself back up.
  • Think of the way up as driving your bottom up. Don’t think of it as straightening your knees.
  • Don’t go down to the point where you relax your thigh muscles. Stop just before that point and come back up again.

Back

  • Don’t round your back. Keep it neutral. Notice there are two curves in the spine. Arch your lower back, but not excessively. Then lift your chest out. Again not too much. Read how to adopt the “neutral spine” posture under Recommended Pages below.
  • Keep your abs contracted the whole time.
  • It might be a good idea to invest in a full-length mirror and check your form from the front and side. But ... don’t do this if you are carrying a heavy weight. It’s dangerous to twist your spine to look sideways under a heavy load.

Neck

  • Keep your head in line with your spine. Don’t try to look down or look up. A good trick is to pretend you’ve got a grapefruit tucked under your chin. You could even put a real grapefruit under your chin if you tend to look up or down too much.

There you go. Now you know the proper squatting technique. Good luck with shaping your buttocks and thighs!

If you have any tips or tricks that will help others do their squats properly, please share them in the comments below.

Recommended Pages

  1. Exercise your body into shape with my 4 weeks home weight training program
  2. Knowing what a proper squat looks like is one thing. But what if you can’t even do a single one yet? In that case here are 5 Steps To Squat For Complete Beginners.
  3. How To Find A Neutral Back Position


Return to Weight Training Techniques page

Return to Home Weight Training For Women Main page