Squats are one of the best exercises for your legs and everyday strength. You will use the same muscles every time you sit, stand, or pick something up. Doing them with the right technique keeps your knees, hips, and back healthy.
How to Do a Proper Squat
- Start Position
I. Stand with your feet about shoulder-width apart.
II. Toes can point slightly out if that feels more natural. - Brace Your Core
I. Gently inhale into your diaphragm, brace your core muscles like you’re preparing for a small poke in the stomach. - Use Your Hips First
I. Begin by pushing your hips back, then bend your knees.
II. Keep your chest up and eyes forward. - Go Down Slowly
I. Lower until your hips lightly touch a box or chair behind you.
II. Keep your knees pointing in the same direction as your toes. - Stand Back Up
I. Push through your heels and squeeze your glutes at the top.
II. Try not to lean forward or lift your heels off the floor.
If you are new to Squats, try starting with Box Squats
If you’re new to squats, start with a box squat. Place a sturdy box or chair behind you and lower down until your hips gently touch it, then stand back up. This helps you learn to push your hips back first and keeps your depth consistent.
Start with a higher box, and as you get stronger and more flexible, use a slightly lower one.
Things to Watch Out For
- Don’t let your knees fall inwards (knee caving in/ knee valgus).
- Don’t round your back, maintain your rib cage and pelvic in a stacked position (canister position) throughout the squat.
- Don’t drop down too quickly (slow eccentric muscle control).
- Keep your feet in a tripod food position on the ground.
Tips for Training Squats
- Warm up with hip and ankle mobility exercises before squatting.
- Practice with body weight first — make sure you are comfortable in deep squatting position before adding weights.
- Use a mirror or video to check your squatting form.
- Add weights slowly once you’re confident with your movement.
Physio Tips
If squats cause pain in your knees or back, don’t push through it. Sometimes it’s just a small tweak in the technique or tightness in your hips or ankles. A physiotherapist can help check your movement and show you how to adjust safely.
Book an assessment with PowerBuild Physiotherapy today to assess your squat movement and take the next step towards better movement, greater strength, and improved quality of life.
