Squats work the muscles of the lower body, core and upper back, making it an ideal exercise to increase your muscle mass, lose fat and improve your fitness, performance and overall well-being. The squat technique seems simple: Just lower your hips and stand there with your back straight. But that’s easier said than done. Tight hips and ankles, a weak torso, muscle imbalances between the left and right side of the body, as well as not knowing how to do the movement can be obstacles to executing it. The directions and options here will help you get started safely.
Squat Technique: How to do the deep squat correctly
1. Stand with your legs spread about shoulder-width apart and firmly on the ground, hands in front of you or on your hips.
2. Keep the torso tight and, keeping control of the body, bend the knees and hips into a seated position until the thighs are roughly parallel to the ground.
3. Step well on your feet to get up. Squeeze your buttocks on the climb to keep the body stable.
More tips for the squat technique
- Keep your chest high while keeping your torso stable and spine neutral – neither overly arched nor curved.
- Perform sitting as low as you can comfortably do so while maintaining proper posture and without pain. If you can’t go that long without moving, try raising one or both heels off the floor.
- Play with the positioning of the foot. You may find that a small change, such as slightly lifting or twisting the toes of one foot, makes a big difference in comfort and balance.
Our favourite variations
- Seat with bar: Make a seat with a bar placed between your shoulders and the soft part of your upper back (not your neck).
- Seat with weights: Squat with a ball or dumbbell held in front of your body at chest height.