5 tips to improve squat form for beginners

Squats can be the perfect exercise. Squatting is good for the entire body. The exercise primarily engages the quadriceps, hamstrings, and glutes, but engages the upper body as well. Squatting also increases your heart rate, which is good for cardiovascular health. It is a very versatile exercise that you can do with or without equipment.

Squats can be overwhelming for beginners, but you’re already experienced with the movements. Every time you bend down to lift something or sit in a chair, you are working on your squats. Any woman who has ever crouched over a toilet seat in a public restroom has been working on her squat. These are just pieces of the movements. Here are some tips for beginners to help you squat like a pro.

First, before worrying about the shape, examine the surface you are standing on. You should be standing on a hard, flat surface and not on an exercise mat. The point is to keep your feet as flat on the ground as possible. This helps you maintain your balance as your body moves back down into a squatting position and back up to a standing position. Some shoes are heavily padded and this can also contribute to a lack of balance. Don’t be afraid to try barefoot squats.

Now we deal with the shape. The width of your stance will affect which muscle groups will be most engaged. A narrow stance will primarily engage your quads, a shoulder-width stance will engage your quads and hamstrings, and a wide stance will primarily engage your hamstrings. For the purposes of this article, we will focus on a shoulder-width stance.

Second, stand with your feet about shoulder-width apart. Your body should be relaxed from head to toe. Your spine should be straight, your shoulders back, and your chin high.

Third, lean your hips back and slightly bend your knees. It is very important to tilt the hips before lowering into the squat. This will help you feel the burn where you’re supposed to and it will keep your knees less stressed. Sticking your butt out will save your knees and help keep you injury free.

Fourth, now that you’re standing up correctly, it’s time to lower yourself into a squatting position. The movement should be slow and steady as you lower yourself down with your quads parallel to the ground. At this point, you move slowly to keep your form in check. As for your upper body, make sure your chest is out, shoulders back, spine straight, and abs tight. Now look at the lower part of your body. While your quads are parallel to the floor, your knees should not go past the tips of your toes.

Fifth, you will ascend back to a standing position. Keep knees pushed out. Your feet will remain firmly planted on the ground. This will help you avoid wobbling and losing your balance. Bring your hips slightly forward and squeeze your gluteal muscles.

As long as you are comfortable performing the exercise, it may be helpful to practice in front of a mirror to check your form. Another trick is to practice squatting on a chair to make sure your butt is far enough out while keeping your back straight. Keep the movements slow as you start and the weight is light. Above all, if a movement feels wrong and causes pain, stop! Re-adjust and try again and in no time you’ll be squatting like a pro.

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