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How to Perform the Perfect Squat

April 24, 2024 3 min read

How to Perform the Perfect Squat

The squat is one of the most basic and fundamental exercises for building strength and improving your overall fitness. It can be used to strengthen your legs, back, and core muscles, as well as improve your balance and coordination. Squats also help to improve your posture and reduce the risk of injury due to muscle imbalances. There are many variations on how to perform a proper squat, but here we will focus on the basics of a perfect squat.

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Form is Essential

The form and technique you use when performing a squat is essential for getting the most out of this exercise. To begin, stand with your feet hip-width apart and your toes pointing slightly outward. Keep your chest up, your shoulders back and down, and your core engaged. As you start to lower yourself into the squat position, push your hips and butt backward, as if you were sitting in a chair. Make sure to maintain a flat back throughout the movement, and keep your eyes forward.

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As you reach the bottom of the squat, pause for a moment before pushing yourself back up to the starting position. Make sure not to round your back at any point during the squat; this can lead to injury. Remember to keep your core engaged throughout the entire movement.

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Variations on the Squat

Once you have mastered the basic squat form, you can incorporate some variations to challenge yourself and further develop your strength. One of the most popular variations is the goblet squat, which involves holding a weight (such as a kettlebell or dumbbell) in front of your chest. This variation increases the intensity of the squat by adding resistance, and it helps to build core strength as well.

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Another popular variation of the squat is the jump squat. This variation involves jumping from the bottom of the squat position, and then landing in a deep squat as you come back down. This variation adds an explosive element to the squat and helps to increase power and speed. It is important to remember to land softly and maintain proper form throughout the movement.

Common Mistakes to Avoid

When performing a squat, there are a few common mistakes that should be avoided. The first is letting your knees cave inwards as you descend. This puts a lot of strain on your knee joints, which can lead to injury over time. Instead, make sure to keep your knees in line with your toes as you lower yourself into the squat. Another mistake is not going low enough; make sure to get into a deep squat position, with your thighs at least parallel with the floor.

Finally, another mistake to avoid is bouncing at the bottom of the squat. While this may seem like a good way to get out of the ‘stuck’ position, this can actually cause more harm than good. Bouncing at the bottom of the squat can put unnecessary stress on your joints, so make sure to take your time and slowly rise back up to the starting position.

The squat is an extremely versatile exercise that can be used to improve your strength, balance, and coordination. To get the most out of this exercise, make sure to maintain proper form and technique throughout the entire movement. You can also add variations such as the goblet squat or the jump squat to further challenge yourself. Just remember to avoid common mistakes such as letting your knees cave inwards, not going low enough, and bouncing at the bottom of the squat. With practice and dedication, you can soon master the perfect squat.