Mastering the Squat: A Comprehensive Guide

Why Squats Matter

The squat is a full-body fitness staple that works multiple muscle groups, including your glutes, quads, and hamstrings, while also strengthening your core. It’s an essential exercise for building strength and improving overall fitness.

The Bodyweight Squat: A Beginner’s Guide

To master the bodyweight squat, follow these simple steps:

1. Stand Tall: Stand with your feet slightly wider than shoulder-width apart, hips stacked over knees, and knees over ankles.
2. Correct Your Posture: Roll your shoulders back and down, maintaining a neutral spine throughout the movement.
3. Get Your Arms Ready: Extend your arms straight out in front of you, parallel to the floor, with palms facing down.
4. Hinge at Your Hips: Initiate the movement by inhaling and unlocking your hips, bringing them back slightly.
5. Broaden Across Your Chest: Keep your chest and shoulders upright, with your back straight and your head facing forward.
6. Get Low: Aim for the deepest squat your mobility allows, with your hips sinking below your knees if possible.
7. Explode Upward: Engage your core and explode back up to standing, driving through your heels.

Squat Variations with Weight

Once you’ve mastered proper form, you can add weight to increase the challenge. Here are three common variations:

• Goblet Squat: Hold a weight at your sternum, with a slight bend in your knees. Drop into a squat, then stand straight up, keeping your elbows between your legs.
• Back Squat: Hold a barbell with your hands facing forward, along the same plane as your shoulders. Keep your hips back and follow the same form as a bodyweight squat.
• Front Squat: Hold a barbell or dumbbells with your elbows up and pointed out, resting on your shoulders. Descend into a squat, keeping your body upright and your elbows high.

Common Squat Mistakes and How to Fix Them

Avoid these common mistakes to get the most out of your squats:

• Not Dropping Down Low Enough: Take a slightly wider stance to engage more muscle groups.
• Knees Drifting Inward: Turn your toes out and think “knees out” throughout the movement.
• Leaning Too Far Forward: Put most of your weight in your heels and think about spreading the floor apart.
• Descending Too Quickly: Breathe and take your time as you lower down, exploding with power on the way back up.
• Not Warming Up: Jump rope, row, or do a few rounds of bodyweight squats to loosen up your joints and muscles.