How to do Squats the Right Way
It doesn’t matter whether it’s your first time developing an exercise routine or it’s your five-hundredth time doing squats—you simply won’t achieve the results you desire if you do not use the correct technical forms for exercising. Not only that, but your risk of both potential injury and uneven muscle development increases dramatically if you do not know how to perform the exercises that you have in mind. So, how can you do squats in such a way that improves your strength without hurting you? Read on to find out!
How to Perform Squats
To begin, the proper technique starts with mindful positioning. Straighten your spine with your head up, your shoulders back, and your chest raised. Your back should be naturally arched, not forcibly or overly arched. Do not bend at the lower back.
Additionally, don’t look up or down; just keep looking forward. Engage your core by sucking in your belly-button to your spine, which works out your transverse abdominals, or the girdle that holds everything in your abdominals together. Your feet should be shoulder-width apart or slightly wider, and your toes should be facing forward.
Inhale while lowering your body. Slowly bend your knees and lower self to ground as if to sit in a chair position. Your hips should hinge back first, moving your butt backwards as you descend into squat position and giving you more depth. Stop when your thighs are parallel with floor.
One common mistake that people make learning how to do squats is to push their knee out past their toes when descending into squat position. Instead, your knees should be in-line with your toes, not over or behind them. At bottom of the squat, you should feel the pressure of the squat on your heels. Push back up through your heels, exhaling at same time. Do not use your hands to help you push back up.
While squatting, don’t allow your chest to drop and sink into the tops of your thighs. Also, do not hyperextend spine. When learning how to do squats the right way you can use bodyweight or weights to develop strength, though it’s important to keep it light when you’re first starting out, potentially using a barbell without weights or even a broom handle for practice until you perfect your form. Otherwise, whatever small flaws you have in your technique will become much greater and have worse consequences when you start lifting heavier weights.
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