Need some pointers to perfect your squat?
Are you looking to add squats into your routine but need some pointers? Already squatting but want to make sure your form is correct? Check out these easy-to-follow steps below.
If you're just starting out on your squatting journey, use your own body weight and gradually increase as you get stronger. Happy squatting!
What's the Big Deal About Squats anyway?
If you're looking to tone your glutes, strengthen your legs, and improve your overall fitness, squats are the way to go. Squatting works some of the largest muscles in your body. Your quads (front of thigh), adductors (inside of thigh), gluteals (bum), hamstrings (back of thigh) and your back. In fact, it works over 256 muscles!
To make the most of your squat and to protect yourself from injury, make sure you get your form right.
Step 1: Get Your Stance Right
First things first, you need to find your squat stance. Stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your chest up, hold your shoulders back (if you're squatting with a bar, squeeze your shoulder blades together to form a "shelf" for the bar to sit on), and engage that core, like you're pulling your tummy button into your back.
Step 2: Drop It Like It's Hot
Now comes the fun part. Start by bending your knees and pushing your hips back, as if you're about to sit on an invisible chair. Keep your weight on your heels and lower yourself down until your thighs are parallel to the ground. If you can't quite get there yet, stop where you're able to and build from there over time.
Step 3: Rise and Shine
Once you've reached the bottom of your squat, pause, and rise back up. Push through your heels, engage those glutes, and power up. Remember, it's not just about the booty drop, it's about the booty lift too!
Step 4: Keep Your Form in Check
While you're squatting, there are a few things to keep in mind. Make sure your knees are tracking over your toes and not caving in. Keep your chest up and your back straight, avoiding any hunching or rounding. And don't forget to breathe!
Aim for three sets of 10 - 15 reps.
Step 5: Mix It Up
Once you've mastered the basic squat, add some variety to your routine with different squat variations. Grab some dumbbells and try a goblet squats or sumo squat. Then move on to weighted back squats with a bar or using the smith machine.
Step 6: Don't Forget to Rest
Rest days are just as important as squat days. Your muscles need time to recover and grow stronger. So don't be afraid to take a break and give your body the TLC it deserves. Your booty will thank you later.
Remember, practice makes the perfect peach. So take time in the beginning to get your form correct and then you'll be squatting like a boss and admiring those gains!
Suzanne x
