5 Tips to Improve Squat Form for Beginners

Squats may just be the perfect exercise. Squatting is good for your entire body. The exercise primarily engages the quadriceps, the hamstrings, and the gluteus, but it engages the upper body as well. Squatting also brings up your heart rate which is good for cardiovascular health. It is a highly versatile exercise that you can do with equipment or without.

Squats can be daunting for beginners, but you already have experience in the movements. Anytime you crouch down to lift something or sit down in a chair, you are working on your squats. Any female who has ever crouched over a toilet seat in a public restroom has been working on her squats. These are just pieces of the movements. Here are some tips for beginners to get you squatting like a pro.

First, before you worry about form, examine the surface you stand on. You should be standing on a flat hard surface and not an exercise mat. The point is to keep your feet as flat on the ground as possible. This helps you balance as your body moves down into the squat and back up to stand. Some sneakers are highly cushioned and this can also contribute to lack of balance. Do not be afraid to try squatting barefoot.

Now we concern ourselves with form. The width of your stance will affect the muscle groups that will be engaged the most. A narrow stance will primarily engage the quadriceps, a shoulder-width stance will engage the quads and hamstrings, and a wide stance will primarily engage the hamstrings. For the purpose of this article, we will focus on a shoulder-width stance.

Second, stand with your feet roughly shoulder width apart. Your body should be relaxed from head to toe. Your spine should be straight, your shoulders back, and your chin high.

Third, tilt your hips back and put a slight bend in your knees. It is very important to tilt your hips before going down into your squat. This will help you feel the burn where you are supposed to and keeps tension off of your knees. Sticking your butt out will save your knees and help you remain injury free.

Fourth, now that you are standing properly, it is time to descend into the squat position. The movement should be slow and steady as you drop down bringing your quads parallel to the floor. At this point, you move slowly to keep your form in check. As for your upper body, make sure that your chest is out, shoulders are back, spine is straight, and abdominals are tight. Now look to your lower body. While your quads are parallel to the floor, your knees should not pass further than the tips of your toes.

Fifth, you will ascend back into a standing position. Keep your knees pushed outward. Your feet will remain firmly planted on the ground. This will help you keep you from wobbling and losing your balance. Bring your hips forward slightly and squeeze those gluteus muscles tight.

While you are getting comfortable performing the exercise, it may be helpful to practice in front of a mirror to keep an eye on your form. Another trick is to practice squatting over a chair to make sure that your butt is out far enough while keeping your back straight. Keep the movements slow while you are starting out and the weight light. Above all, if a movement feels wrong and causes you pain, stop! Readjust and try again and in no time flat you will be squatting like a pro.

5 Tips to Improve Squat Form for Beginners by Amy Bridwell