Here’s how to do the perfect squat
Starting With the Feet
We are going to start with the feet. You want your feet to be hip-shoulder width apart.
Find the front part of your hips, run an imaginary line straight down to the ground, and make sure your feet are in that line. Doing this is the most efficient way to position your feet.
Incorrect ways would be to position your feet too wide or to have your feet turn out instead of being straight
Some people have done ballet or dance for a number of years, so that now their feet naturally turn out and it will be hard for them to straighten them. In that case, you need to slowly start working on bringing them in so they point straight ahead.
Now For the Knees
Alright, the next thing we’re going to look at is the knees. The knees need to be in line with the hips. Sometimes they will begin falling inward as you do the squats. In order to stop this you need to squeeze the muscles in your bottom as you squat.
How’s Your Back For Squats?
Now we are going to look at the lower back. We want the natural curve in the spine. We don’t want your back to be over arched or under arched.
Make sure your shoulders are neutral and are not too far up toward your face and make sure they are not hunched or are in any other unnatural position. Also keep your chin neutral, not pointing up toward the ceiling and not pointing really far to the ground.
Let’s Make Those Squats More Challenging…
Now that you know the correct form for a squat we are going to talk about ways that you can make them more difficult.
Firstly you can lift your hands straight out in front of you while you are squatting. Make sure they’re shoulder width and that your thumbs are pointing up.
The next level of difficulty is called the “prisoner grip”. You are going to put both hands behind your head with your elbows pointing out while you squat.
For the more advanced level of difficulty you are going to straighten your arms up pointing toward the ceiling while you do your squats. For this one you must make sure they are on both sides of your head next to your ears.
So… What Are You Waiting For?
Make squats a regular part of your workout routine – they are one of the best, most efficient exercises for the lower body and, with variations, can even bring in parts of the upper body and core as well.
Do them properly for best results.
Neutral back position for squats
