How To Do Squats Properly – A Step-By-Step Guide – Stylecraze

How To Do Squats Properly – A Step-By-Step Guide – Stylecraze

Squats are great for shaping and toning your glutes and thighs. But how to do squats properly? Without the proper form, you can hurt your back and knees. Squats are compound movements that target major muscle groups. They help strengthen the glutes, core, calves, quads, hamstrings, adductors, and lower back. Not squatting the right way is a common mistake by beginners. Therefore, it is best to understand how to squat step-by-step to prevent any injury. Read on to see images and learn how to squat and master it quickly. Also, learn a few other modified squats to help you lose weight from the lower body, strengthen, and tone up. Scroll down!

The Beginner’s Guide To A Perfect Squat

Things You Need To Squat

How To Squat Properly

Stand tall, with your back straight, feet a little more than hip-width apart and in a straight line, toes pointing slightly out (about 5-20 degrees), shoulders relaxed, and chest lifted. Look straight, with the arms extended in front of you, and squeeze your glutes so that your pelvic region is in symmetry with the imaginary straight line drawn from your left foot to the right.

Look straight ahead, keep your back straight, and engage your core. Inhale, push your buttocks out, and start bending your knees. Your weight should be on your heels and NOT on your toes.

Push your buttocks out and look straight ahead. Sit down with your body weight on your heels. Your knees should not overshoot your toes. Go down until your hip joints are lower than your knees. Yes, this is the correct full squat. If your hip joints are not below the level of your knees, it’s a partial squat.

Keep your arms in front of you or grasp your right wrist with your left hand, and look straight. Make sure your pelvic region is in alignment with the toes, and your knees are not overshooting the toes. Your hips need to be pushed back, core tight, and glutes squeezed. Hold this pose for 3 seconds.

Exhale and start getting back up. Keep the body weight on your heels, shoulders pinched backward, and chest up. Push your hips forward and squeeze your glutes. Keep your legs straight.

Again, inhale and go down to the squat position. Hold for 3 seconds, and come back up.

So, you see, squatting is not rocket science. You just need to be patient, observant, and open to unlearn the wrong squatting technique that you were following. Now, before we move on, I would like to introduce you to the advanced level of squats. You can do these exercises as part of your full body exercise routine, but make sure you do them correctly.

8 Squats For Full Body To Burn Calories

1. Pulse Squat

2. Explosive Squat

3. Squat Jump Forward And Back

Quads, hamstrings, hip flexors, glutes, calves, adductors, chest, and core.

4. Plie/Sumo Squats

5. Squat With Bicep Curls

Quads, hamstrings, hip flexors, glutes, calves, adductors, chest, core, back, biceps, shoulders, and wrist extensors and flexors.

6. Squat With Overhead Press

Quads, hamstrings, hip flexors, glutes, calves, adductors, chest, core, back, biceps, shoulders, and lats.

7. Barbell Sumo Squat

Shoulders, glutes, lats, lower back, abs, quads, chest, triceps, biceps, hamstrings, calves, adductors, hip flexors, wrist flexors and extensors.

8. Goblet Squat

Glutes, core, quads, hamstrings, lower back, and shoulders.

These are the 8 different variations of squats that you can do to tone your body and shed the fat. As you practice more, you will get better, and squatting will become easier. Here’s a list of benefits that you get by squatting regularly.

Benefits Of Squats

Infographic: Safety Tips To Follow While Doing Squats

With the many benefits of squats and the ease of doing them anytime anywhere, you might be tempted to overdo it. However, there are certain things you should keep in mind when doing squats regularly. Make sure to maintain the right stance and posture to avoid any strain or injuries. Have a look at the infographic below to know more details.

Illustration: StyleCraze Design Team

The best way to do squats properly is to focus on your form. Beginners tend to get their form wrong and end up hurting their back and knees. Always keep your shoulders relaxed and your back straight, lift your chest, and maintain your body weight on your heels (not toes) while doing a squat. Make sure your knees are aligned with your toes when you get into the squat position. More importantly, do not do this exercise in a hurry and just focus on your form.

Frequently Asked Questions

Use this simple formula: number of squats * your body weight (plus dumbbells’ weight if you are using them)* 0.096. This will give you how many calories you can burn by squatting.

Yes, if you do it incorrectly. Squats should be done properly to prevent knee or back injuries. Follow the instructions given in the article to find out how to squat correctly.

If you are suffering from lower back pain, talk to a doctor to find out if you are allowed to squat or do any other exercise. Lower back pain should be treated with regular physiotherapy, yoga, medical treatment.

Squats burn a considerable amount of calories, which helps shed the fat and build muscle. As you build muscle, your metabolic rate improves, which, in turn, helps burn the stored fat.

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