Not too long ago I broke down the basics of “how to” do Lunges, specifically the Stationary Lunge. (And we also worked together on a 31 Day Lunge Challenge in July!)
Today, I am going to go over the form rules for Squats. Squats are a close second to lunges when it comes to the overwhelming amount of guidelines on how to do squats correctly. On one hand squats are a very functional move. Yet on the other hand, they are an exercise that is easy to do incorrectly.
Let’s break it down… first up is the Narrow Squat – which is more challenging. If you are beginning with squats opt to do more of the Wide Squats and work your way up to the Narrow option.
Narrow Squat
Look down and take a peek that your feet are only about shoulder width apart. No more. Toes are facing forward and knees are soft.
Squat down until your hips come almost to the same level as your knees. Be careful to not go lower than 90 degrees. Your weight should be in your heels and you should be able to wiggle your toes. Also, your knees should always stay behind your toes. Keep your chest lifted and your eyes on the horizon.
As you prepare to push back up, exhale and push through your heels. You may feel a little off-balance and that’s OK, these squats are going to help you to work on your balance too!
Side view – to demonstrate the alignment of the knees and a long back.
Engage your core and keep a nice long spine. Remembering to breath! Inhale on the way down, exhale on the way up.
Wide Squats
Step nice and wide and turn your toes out to the corners of the room. Your knees should track in line with your toes. A Wide Squat will naturally be more stable and more protective of your back. These are great options for those of you who have a harder time with the Narrow option.
Squat down to where your knees reach that 90 degree spot, keeping your chest lifted and your knees soft.
When you return to the top make sure that your knees are not “locked”. Keep a slight bend in your knees to help keep the muscles active and working.
Start with a set of 10 reps and try to do 2-3 sets. It is better to start with less, work on perfecting your form, and then add more reps as you build up your ability and confidence.
Squats can be tossed into your daily activity. Finish a walk or a run? Do 3 sets. Or use that time while you are on the phone… Exercise CAN be squeezed in!
Remember – Form should always come first and be sure to listen to your body. You may modify by not doing as full of a range of movement or consider holding a static squat, versus moving up and down. I really recommend the Wide option for those just starting to do squats.
As with any diet and/or exercise plan always consult with your Doctor.
