![]() ![]() Squats can be done without weight, and will still work out the quads, glutes, and hamstrings with a proper amount of sets and reps. However these slight variations may turn up, remember to follow these steps and general technical cues, and your squat will work the lower body safely and effectively. How upright the chest is will vary the toes might be turned out or in a bit more, changing how far out the knees track over them still, the comfortable depth of a squat will also be different. Due to limb and torso length and mobility, there will be slight variations on a bodyweight squat from person to person. Once at the bottom of the squat, push into the ground with the heels and squeeze the glutes to begin ascending back to your starting position.Īlthough these are good general guidelines, a proper squat will look different from one person to the next. If that depth is unsafe, or technique begins to break down, I would recommend going as low as possible with good positions, and training some squat progressions, such as box squats, to move towards a full range of motion. Again though, this is a depth that you may need to train towards. As an Olympic weightlifter and coach, I try to get my and others’ squats below parallel, meaning the athlete’s hip crease moves below the knees. Make sure to keep the chest upright, shoulders back, and feet flat throughout the movement. Start with the hips shifting back and let the knees bend, pushing out a little. Maintain this throughout the squat movement. In order to do this, we want a neutral spine, having the abdominals and posterior chain tight and active at the start. Although the squat is primarily a lower-body exercise, we want to make sure the upper body is in proper positions and ready to take a weighted load. By bracing, we want to make sure we have a strong, tight core and torso during the squat. Too narrow or wide of a stance will limit your mobility in the squat, leading to more technical flaws, or even worse, injury. ![]() Unlike a deadlift’s starting stance at hip-width, we want the feet shoulder-width or just outside of it, and pointed slightly outward. Remember that although we will be talking about bodyweight squats, and squats on a broad level, that these cues will translate and remain fairly uniform across all squat progressions, at most with slight variations. Let’s take a look at the movement patterns and steps involved in your typical squat. What more could there be? Well, there’s a bit more a squat is technical and requires refined movement through the lift. Step-By-Step Guide to the Perfect SquatĪt a first glance, a squat may look simple: just squat down and then stand back up. Let’s go over some of the tips and technical cues I’ve learned over the years to help you achieve good form, along with a guide on some of the squat variations and progressions to aid you in building a strong squat. Through this experience, I’ve picked up a thing or two about proper squat form. ![]() I train a myriad of other exercises to help my lifts, but one foundational element I always go back to is squatting. I’ve competed in Olympic-style weightlifting for over two decades of my life, training in two squatting movements. If you use our links to purchase something, we may earn a commission. We test and review fitness products based on an independent, multi-point methodology. Home / Resources / Guide / Proper Squat Form: Tips From an Olympian ![]() Rogue Ohio Power Bar vs Texas Power Bar. ![]()
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