Master the Perfect Squat

The squat is the king of all exercises. Here’s how to perform it with perfect form.

Why Squats Matter

Squats work your entire lower body and core. They build:

• Quadriceps and glutes
• Core stability
• Hip mobility
• Overall functional strength

Watch: Proper Squat Form

Before we break it down, watch this demonstration of perfect squat technique:

Step-by-Step Breakdown

1. Setup

Stand with feet shoulder-width apart, toes slightly pointed out (15-30 degrees).

2. The Descent

• Take a deep breath and brace your core
• Push your hips back like sitting into a chair
• Keep your chest up and back neutral
• Knees track over toes (they CAN go past your toes)

3. Depth

Aim for your hip crease to go below your knee (parallel or deeper). This ensures full muscle activation.

4. The Ascent

• Drive through your whole foot
• Push your knees out
• Squeeze glutes at the top
• Exhale as you stand

Common Mistakes to Avoid

Mistake	Fix
Knees caving in	Push knees out, strengthen glutes
Heels rising	Work on ankle mobility, use squat shoes
Rounding lower back	Brace core harder, reduce depth temporarily
Looking down	Pick a spot on the wall ahead

Programming Tips

For beginners, start with 3 sets of 8-10 reps twice per week. Focus on form before adding weight.

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