How To Fix Your Squat
Squatting is one of the most complicated and difficult exercises to get the hang of – especially for those who
are new to lifting.
The squat is one of the best muscle
building exercises for your legs and surrounding stabilizing muscles which is why it is usually included in
every workout program.
Perfecting your squat technique will not only allow you to progress with your program, it will also help prevent
injuries that can happen due to poor form.
This article will discuss proper squat technique and how to fix common issues such as rounding your back,
bringing your knees forward and bowing your knees inwards.
The squat is a complicated exercise because there are many things you have to concentrate on at one time. Unlike
the bicep curl, the squat requires you to keep your back and abdominals tight, your chest up, neck neutral, butt
back, back straight, and knees in perfect alignment – all while lowering and raising a bar loaded with weight. With
so many cues and things to remember, it is no wonder it can take such a long time to understand the technique and
perform it well.
There are many detailed explanations of the squat on the internet – both in video and in writing. This is a
great resource for new lifters and those who want to fix their squat. I would encourage you to do as much research
as possible and never stop learning – this will make you a better and more efficient lifter.
With that being said, a proper squat will start with the lifter placing their hands on the bar about shoulder
width apart or a little wider (make sure you warm up as well!). Get underneath the bar and position yourself so
that the bar rests on your traps. It may feel a bit uncomfortable at first, but once you start spending a lot of
time underneath the bar you will get used to it.
Unrack the weight and place you feet a little wider than shoulder width apart. Your toes should be slightly
pointed outwards and your abdominals should be tight. To avoid bringing your knees ahead of your feet, stick your
butt out as far as possible while keeping your chest up and sit back in a slow, controlled manner. Watch your knees
as you lower and stop when your hip joint is parallel to your knee joint. This is called the bottom of the squat or
Exploding upwards from the bottom of the squat requires you to keep your back straight, abdominals tight, and
knees straight. Focus on pushing straight up using your glutes, quadriceps and hamstrings. If your knees start to
bow in, make a conscious effort to pull them back out using your hip flexor muscles. Re-rack the weight or
repeat more reps.
You can improve your squat by performing isolation exercises that work your lower back, abdominals, hip
flexors, hamstrings and quadriceps. Strengthening these muscles will help you maintain your form during the
movement. The squat is a hard exercise, but with time and lots of practice you will get it in no time!