How to Do a Squat

The squat is an excellent upper and lower body workout that primarily targets your thighs and butt, but also works the hamstrings and lower back. There are many variations of the squat, and this article will show you how to do them!

EditSteps

EditBasic Precautions

1. Do not wear a lifting belt. A lifting belt keeps your back supported and aligned with the rest of your body which it needs to be trained to do on its own. However, when you are at a level where your back strength (lower and upper) is sufficient, a belt may be desirable in order to brace the back and core for heavy lifts.
   
2. Warm up. As with any athletic endeavor, warming up and stretching is necessary to prevent strain or injury. Warm up first by getting your heart rate up and then by following the directions below for a squat, but with a very small amount weight.
   
   
   • If you're new to squats and weight training, you can start with no weights at all—just an unloaded barbell.
   • If you're more experienced, or you find an unloaded barbell too light, select weights that are appropriate for your strength and set them up on the barbell. If you have the option of adjusting the height of the bar, bring it to a level below your shoulders, to about your armpits. Do not put too much weight because you can hurt yourself.

EditTraditional Squat

1. Plant your feet. They should be flat on the ground, about shoulder-width apart. Get below the bar and bend your knees slightly. You'll want equal weight distribution throughout each foot during the exercise.
   
   
   • Point your feet slightly outward, not straight ahead.
   • Don't stand with your feet much further than shoulder width apart (wide stance). That'll bring your adductors (inner thighs) into the movement, which can cause stress to the medial collateral ligament, abnormal cartilage loading, and improper patellar tracking. Likewise, keeping your feet too close together (close stance) can place a great deal of strain on your knees.
   • Never let your knees extend beyond your toes, as this will increase the likelihood of damage to the patellar tendon and ligament in the knee.
2. Position the bar. Place the bar over your trapezius muscle, not over your neck, and across the back of your shoulders. Grasp the bar with your hands at a spot that is comfortable, usually about six inches (15cm) from your shoulders.
   
   
   • Raise and dismount the barbell from the rack (take a step forward or back if the rack will interfere in the motion).
3. Look straight ahead. Keeping your back straight, bend at your knees as if you were going to sit back in a chair. Keep your heels on the floor. Make sure that you get your quads parallel to the ground, for full range of motion.
   
4. Thrust your hips forward (do not stick your butt out). Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
   
   
   • Tighten your whole body when you perform the squat. Let your body assist you in managing the weight.
5. Lower yourself. In a controlled manner slowly lower yourself down and back so that your knees go down to the same level, or slightly lower than your hips. This is called going parallel or "below parallel" respectively, and is actually better for your knees than a partial squat.^[1]
   
   
   • Keep the weight distributed on your upper thighs and the heels or balls of your feet, not on your toes nor your knees.
   • Don't lean too far back or you could lose balance and fall right over. That would be unpleasant.
6. Lift back up. From lower position, push up off your heels and lift the weight while maintaining good, proper and safe form. Use almost every part of your body except your knees.
   
   
   • Your back should stay between a 45 and 90-degree angle for safe execution.
7. Keep the upper body tight at all times.
   

EditThe Chair Squat

1. Stand in front of a sturdy chair, as if to sit.
   
   • Place your feet about shoulder width apart, feet angled out slightly.
   • Hold a dumbbell in each hand. If you're new to squats, 5 pound dumbbells are good. As you get stronger, you can increase the weight accordingly.
2. Bend your knees. Shift your hips back and slowly lower yourself down until your butt's just about touching the chair, then stand back up.
   
   
   • Don't lock your knees. Keep them loose at all times.

EditThe Plie Squat

1. Hold one dumbbell. Use both hands, and hold both ends of the dumbbell.
   
   • Place your feet. They should be a little more than shoulder width apart, and feet turned out about 45°.
   • Lift your heels off the floor. Balance on the balls of your feet, and bend your knees.
2. Slowly lower your body down. Keep your hips under your shoulders and your back straight.
   
   
3. Keep your knees over your toes. Do not let them extend beyond!
   
   
4. Slowly raise back up. Lower your heels.
   
   
   • Keep your abs tight throughout the squat: Involving your abs will help you maintain balance.

EditVariations

1. Air Squat. This is good for beginners, or for warming up.
   
   
   • Plant your feet flat on the ground, about shoulder-width apart.
   • Point your feet slightly outward, not straight ahead.
   • Never let your knees extend beyond your toes.
   • Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
   • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
   • Tighten your whole body when you perform the squat.
   • Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
   • Lift back up. From the lower position, push up off your heels and and slowly rise back up, keeping your back between a 45 and 90-degree angle.
   • Keep the upper body tight at all times. Air squat
2. Front Squat. This is a variation on the basic squat, holding the bar in front of you rather than behind you.
   
   
   • Plant your feet flat on the ground, about shoulder-width apart. Get below the bar and bend your knees slightly. You'll want equal weight distribution throughout each foot during the exercise. Point your feet slightly outward, not straight ahead.
   • Position the bar. Place the bar below your neck and across your chest, parallel with your clavicle (collar bone). Grasp the bar from underneath, with your hands at a spot that is comfortable, usually about six inches (15cm) from your shoulders.
   • Raise and dismount the barbell from the rack (take a step back if the rack will interfere in the motion).
   • Looking straight ahead, keep your back straight and bend at your knees, keeping your heels on the floor. Make sure that you get your quads parallel to the ground, for full range of motion.
   • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable). Tighten your whole body when you perform the squat. Let your body assist you in managing the weight.
   • Lower yourself in a controlled manner down and back so that your upper legs are nearly parallel with the floor. Do not extend below parallel. Keep the weight distributed on your upper thighs and the heels or balls of your feet, not on your toes nor your knees.
   • Lift back up, pushing up off your heels. Keep the upper body tight at all times. Front Squat
3. Overhead Squat. If you're ready for a real challenge, overhead squats fit the bill. If you're not up to heavy weights yet, stick with an unloaded bar or something very light.
   
   
   • Using a wide snatch grip, lift the bar overhead with your elbows locked.
   • Push your shoulder blades together, and keep your core tight.
   • Looking straight ahead, keep your back straight and bend at your knees, keeping your heels on the floor.
   • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
   • Lower yourself in a controlled manner down and back so that your upper legs are nearly parallel with the floor. Keep your shoulder back, and the weight over your heels at all times.
   • Lift back up, pushing up off your heels. Keep the upper body tight at all times.

EditTips

• To get a feel for the correct motion, practice squatting without weight facing a wall with your toes a couple of inches from the base of the wall. This will help correct your form if you tend to lean forward.
• The up and down movements of a squat should be slow and controlled movements (unless you are coached by a trainer or are training for a specific purpose and absolutely sure what you're doing). On your way down, don't just "drop" and let gravity do all the work. Similarly, the upward movement is just like standing up; never try to spring up or bounce.
• Keep the weight on your heels, stick your butt back and look forward.
• Keep your back in an upright position when you squat. When you get to parallel, squeeze your butt and thighs to get back up.
• Knee straps are a bad idea. They put pressure on the fluids inside the knee where the meniscus pad resides, which may result in too much stress for the cruciate ligaments.
• If possible, set up supporting bars underneath the rack to catch the weight in case you are unable to bring the weight back up to the rack. This way, instead of falling over with the weight, you will simply sit down on the floor and the weight will be caught by the supporting bars.
• It is a myth that doing squats will give you a broad butt. The rate and shape of gluteal development is determined by genetics.^[2]

EditWarnings

• Never arch your back. If your back is straight (flat), the weights are supported by your legs. But if your back is arched, all the weight comes down on your upper body and lower neck, which aren't in a position to support it!
• Don't "bounce" out of the squat position. This happens when one tries to use the momentum of coming down to assist him/her in the initial portion of the lifting stage. This puts extreme stress on the knee joint overall and can lead to injuries in the long run. If done in the extreme, it might cause the knee to literally pop out of place. It is really more of a sit back then a sit down.
• Squats can be extremely dangerous when done incorrectly. Never, EVER bend your back awkwardly or let your knees fall forwards.
• You do not always need a spotter for squats. Spotters are generally only needed when lifting significant amounts of weight.
• There is no scientific evidence to suggest that squatting before puberty can stunt your growth.
• Putting blocks or weights under your heels (practiced by some bodybuilders to increase isolation) makes your knees go past your toes, which will damage your knees over time.^[2]

EditThings You'll Need

• Free weights
• A lifting bar
• A weight rack
• A spotter

EditRelated wikiHows

• Do Jump Squats
• Do a Sitting Abductor Exercise
• Do Sit Ups
• Get Around Doing Basic Sit Ups
• Do Commando Sit Ups
• Do a Push Up
• Exercise Mentally
• Do an Upward Facing Inner Thigh Exercise
• Do Glute Exercises for Flat Butts
• Do a Sitting Torso and Neck Extension

EditSources and Citations

• Lauren's Fitness

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