How to perform a squat

The squat is a compound exercise that utilizes the full body during its execution. The main muscles targeted include the hamstrings, quads, hips, buttocks, lower back and core. However, this exercise also strengthens the bones, ligaments and insertions of the tendons throughout the lower body.

There are several ways to perform a squat and one can use several different pieces of equipment to make it more challenging (dumbbells, barbell, kettle-bell, etc). It is very important to note that one should never start to load (use weights) a squat until one can perform an air squat with perfect form. The reason for this is because the more load, the more likely one can get injured.

It's amazing how often I come across a person who was not taught the proper technique of the squat. So, I've decided to put it in writing. I will describe a basic air squat. Firstly, your heels should be just outside of hip width apart and your toes pointed outward (not quite 45°). Your upper body should be in set position throughout the entire movement - to get into set position, simply raise your shoulders up, pull them back, and set them down. Throughout the entire movement, your weight should be in your heels.

The first part of your body to move is your hips. Bend your hips far back as if you were going to sit down onto a chair. Your knees will then follow. Make sure your knees bend in the same direction that your toes are placed and never bend your knee past your toes. You can have your hands extended out in front of you for balance. Next, lower your buttocks down to as low as your are comfortable without breaking your form. The ideal position for your thighs would be below parallel with the floor (very deep squat) - if this is too difficult, don't worry, you can work up to this. From the bottom of the squat, push through the heels to move your body upwards and return to starting position, squeezing your buttocks.

There! You have now completed a proper air squat!

Image Source: Ringwood Clinic