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"headline":"How To Do Squats With Proper Form",
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"description":"Learn proper squat form with these 7 keys to keep in mind. Follow along with these steps and learn what makes squats the king of all functional exercises.",
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<article>
<div>
<ul>
<li><a href="#section1">How To Do Squats With Proper Form</a></li>
<li><a href="#section2">Squat FAQ</a></li>
<li><a href="#section3">How To Modify Squats</a></li>
</ul>
</div>
<section>
<p>Many fitness experts call squats the "king" of all <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">functional movements</a>.</p>
<p>Why? Because squats strengthen muscles in every area of your body, and also translate over to movements we use every day, like sitting, getting up from a chair, and walking.</p>
<p>Properly performed squats also have been shown to protect your legs and <a target="_blank" href="https://www.warriormade.com/content/exercise/top-5-exercises-to-strengthen-your-lower-back/" rel="noreferrer">back</a> from injuries. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/23821469" rel="nofollow noreferrer">1</a></sup></p>
<p>"King" or not, it might seem simple to lower your buttocks to the floor and stand back up again. But proper squat form is more challenging than it looks.</p>
<p>In fact, there are 7 keys to mastering squat technique—and if your squats are missing any of them, your form might not be as safe or effective.</p>
<p>Here's a full breakdown for doing squats the right way. Later, we'll answer some popular questions about squat technique, including 2 ways to modify squats (one that's more for beginners, one that's more advanced).</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section1">
<h2>How to do squats with proper form</h2>
<p>To do a squat with proper form:</p>
<ul>
<li>Stand with your feet shoulder-width apart; point your toes out to a 45-degree angle.</li>
<ul><li>Put your bodyweight in your heels (wiggle your toes to make this happen).</li></ul>
<li>With your torso upright, kick your hips back to the wall behind you; the knees should bend, too (hips first, then knees)—as if you were lowering your buttocks to a chair behind you.</li>
<li>At the bottom of the squat (when your thighs are parallel with the ground*), stop; drive through your heels to return to the position you started in. </li>
<li>Repeat.</li>
</ul>
<p><i>*If you can't squat this low or it feels uncomfortable to do, see the FAQ below for information on how to modify.</i></p>
<p>There really are 7 keys you need to master to get the technique down:</p>
<ol>
<li>Hips bend first, then knees.</li>
<li>Don't let the knees track out over the toes.</li>
<li>Keep the knees externally rotated.</li>
<li>Maintain a "proud" chest.</li>
<li>Use the arms for balance.</li>
<li>Maintain a tight core.</li>
<li>Drive up through the heels.</li>
</ol>
<p>Here's a bit more on each key, as well as things to avoid when practicing your squat technique. (Also check out this <a target="_blank" href="https://www.youtube.com/watch?v=YUT0f9P7GpQ" rel="nofollow noreferrer">how to do perfect squats</a> video on our YouTube channel!)</p>
<img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/bend-at-the-hip-0150.jpg" alt="bend at the hip">
<h3>1. Hips bend first, then knees</h3>
<p>When you initiate the squat, your hips should always bend first. When the hips bend first, they sit back towards the wall behind you, and help to distribute your body weight more evenly between the front of your legs (quads) and the back (hamstrings, glutes).</p>
<p>When the knees bend first, you're more likely to lean forward or put too much pressure on your knees. The good news is this cue is pretty easy to follow—if you focus on simply always bending the hips first, the knees will follow suit.</p>
<p><strong>Avoid</strong>: bending the knees first, leaning forward, putting pressure on the knee joint</p>
<img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/knees-over-toes-0150.jpg" alt="knees over toes">
<h3>2. Don't let the knees track out over the toes</h3>
<p>Key #2 goes hand in hand with key #1. If you "sit back" with the hips first instead of bending the knees, you won't put excess pressure on your knee joint, which can cause them to lean forward.</p>
<p>A good way to tell if you're doing this is to look at your knee position in the bottom of a squat. Are your kneecaps out further than your toes? If so, you're leaning too far forward.</p>
<p>On the next rep, focus on finding your heel as you descend and kicking your hips back first.</p>
<p><strong>Avoid</strong>: letting the knees track out over the toes or (again) putting too much pressure on the knees</p>
<img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/externally-rotate-knees-0150.jpg" alt="externally rotate knees">
<h3>3. Keep the knees externally rotated</h3>
<p>At the bottom of the squat, your knees should be pushed out to the sides, at least slightly. This makes room for your torso and keeps your bodyweight evenly distributed. (Even distribution helps keep your knees healthy.)</p>
<p>The opposite of this is having your knees cave in towards one another. This is called a "valgus knee", and isn't good because it puts your knee joint in an unstable, unsafe position. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3923939/" rel="nofollow noreferrer">2</a></sup></p>
<p>If you have valgus knees, this is a sign your glutes are weaker than your quads and inner thighs. Try adding some <a target="_blank" href="https://www.warriormade.com/content/exercise/gluteus-maximus-exercises/" rel="noreferrer">glute-strengthening exercises</a> a few times per week to your routine before doing full squats.</p>
<p><strong>Avoid</strong>: letting the knees cave in</p>
<img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/proud-chest-0150.jpg" alt="proud chest">
<h3>4. Maintain a "proud" chest</h3>
<p>There shouldn't be any slouching or back bending at any point during a squat. If your torso is leaning forward, you are putting the spine in a compromised position, and forcing your legs to do all the work.</p>
<p>Before you drop down into the squat, make a "proud" chest. Sticking your chest out like Superman helps you maintain good posture throughout the movement. </p>
<p><strong>Avoid</strong>: slouching, letting the shoulders roll forward</p>
<img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tight-core-0150.jpg" alt="tight core">
<h3>5. Maintain a tight core</h3>
<p>Again, key #4 and #5 (and to a lesser extent, the first three cues) go hand in hand. If you set yourself up with good upper body posture and follow the earlier cues, your core muscles will be tight almost by default.</p>
<p>But to make absolutely certain your core is tight, squeeze your glutes and abs before you start each rep, then maintain this throughout the position.</p>
<p><strong>Avoid</strong>: slouching</p>
<img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/arms-for-balance-0150.jpg" alt="arms for balance">
<h3>6. Use the arms for balance</h3>
<p>This key comes down to personal preference more than anything. When performing squats, you can either:</p>
<ul>
<li>Rest the arms at your side</li>
<li>Put them straight in front of you for balance</li>
<li>Move them in sync with the position (arms rest at your side at the top of each rep, then straight in front at the bottom)</li>
</ul>
<p>Experiment and see what works best for you.</p>
<img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/push-through-heels-0150.jpg" alt="push through heels">
<h3>7. Drive up through the heels</h3>
<p>Your glutes are required to perform a perfect squat. By pressing through the heels—not the forefoot or toes—you will engage the muscles on the backside of your legs (try it and see if you notice a difference; touch your glutes to see when they flex and when they don't).</p>
<p><strong>Avoid</strong>: squatting on your toes or the forefoot (unless you're doing a plyometric jump squat—see the Squat FAQ below).</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section2">
<h2>Squat FAQ</h2>
<p>Below you'll find answers to some common questions that come up when practicing squat technique.</p>
<p>But truly, the key to mastering a bodyweight squat is to <i>practice</i>. </p>
<p>Whichever level of fitness you're starting with, simply adding squats to your routine 2 or 3 times a week for 4 to 6 weeks can help you develop the strength, mobility, and to a lesser extent, cardiovascular fitness (squats get the heart going!) to perform the exercise correctly. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/22080321" rel="nofollow noreferrer">3</a></sup></p>
<p>Here's a great workout anyone can do to practice squat form regardless of their fitness level:</p>
<p><i>30 seconds of squats, 30 seconds of rest x 5 rounds (record your total score).</i></p>
<p>This in mind, here are the answers to some questions you may have.</p>
<h3>How can you improve squat form?</h3>
<p>Besides practicing the movement in your workouts 2 to 3 times per week, there are 2 other things you can do to improve your squat form:</p>
<ul>
<li><strong>Modify the exercise</strong>- If regular squats are too difficult for you, try a modified version like supported sit to stands or full sit to stands (see section: "How to modify squats" below). This can help you develop the strength you need to do a regular squat.</li>
<li><strong>Work on flexibility</strong>- You may find squats difficult if you have <a target="_blank" href="https://www.warriormade.com/content/exercise/exercises-for-hip-pain/" rel="noreferrer">tight hips</a> or ankles. Try warming up with some <a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-cardio/" rel="noreferrer">light cardio</a> before doing squats (increased blood flow can help with mobility) or stretch your hips and lower body before you workout. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29623692" rel="nofollow noreferrer">4</a></sup></li>
</ul>
<h3>What if I can't squat all the way down?</h3>
<p>If you feel pain or discomfort when squatting low, try reducing the range of motion to a quarter squat, or a depth you're comfortable with to start.</p>
<p>While a "full" squat is one where your thigh is parallel to the floor, you might not be able to squat all the way down at first. This is fine, and gives you a goal to work towards as you progress your squat workouts!</p>
<h3>How do I modify squats with knee pain?</h3>
<p>If you have knee pain during squats, here’s what you can do about it:</p>
<ul>
<li>The muscles around your knees might be tight, so try stretching the quads, glutes, and hamstrings, or doing myofascial release (gentle rolls on the muscle tissue) with a foam roller or a tennis ball on your quads and hamstrings.</li>
<li>If you have a pre-existing knee injury, try doing half squats or quarter squats to start. Reducing the range of motion of the reps may help you strengthen the joints without pain.</li>
</ul>
<h3>Where should you feel squats?</h3>
<p>You should feel squats in your quadriceps and glutes primarily. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890828/" rel="nofollow noreferrer">5</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882472/" rel="nofollow noreferrer">6</a></sup></p>
<p>With proper squat form, though, you'll also engage the hips, lower back, and core. </p>
<h3>Are squats a lower body exercise?</h3>
<p>Squats primarily work the lower body but also strengthen muscles in the core and require you to maintain good posture with your upper body. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4415844/" rel="nofollow noreferrer">7</a></sup></p>
<p>They primarily strengthen your legs, but squats are technically a full-body exercise.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section3">
<h2>How to modify squats</h2>
<p>Here are two ways you can modify squats to meet your fitness level. <i>Supported sit to stands</i> are a good way to practice the full range of motion if you can't do full squats yet. <i>Jump squats</i> will give your glutes and quads all they can handle!</p>
<p>Try either workout below 2 to 3 times a week for several weeks for best results. Or you can plug these movements into the squat workout from earlier (30 on, 30 off x 5)!</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SUPPORTED-SIT-TO-STANDS.gif" alt="Supported sit to stands">
<h3>Supported sit to stands</h3>
<p><strong>Modification</strong>: easier</p>
<ul>
<li>Stand in front of your couch or a chair. Position your feet so they're shoulder-width apart.</li>
<li>Put your bodyweight in your heels; kick your butt back toward the chair, and allow your hips to bend. Your knees will follow.</li>
<li>Touch the couch or chair with your buttocks*. </li>
<li>Pressing through your heels, sit back up to a stand.</li>
<li>Repeat.</li>
</ul>
<p><i>*If the chair is too low, add cushions to adjust the range of motion. Even a half-squat is great to start!</i></p>
<p>Eventually you can work your way up to regular <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-sit-to-stand/" rel="noreferrer">sit to stands</a>.</p>
<p><strong>Workout</strong>: Perform as many supported sit to stands as you can in 20 seconds. Rest 10 seconds, then repeat. Do 8 total rounds.</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/JUMP-SQUATS.gif" alt="Jump squats">
<h3>Jump squats</h3>
<p><strong>Modification</strong>: harder</p>
<p>Try these if you really want to feel the burn or give yourself a challenge. Land softly to minimize impact!</p>
<ul>
<li>Stand with your feet shoulder width apart, toes at a 45-degree angle.</li>
<li>Kick your hips back toward the wall behind you (your knees will bend too); lower your butt until your thigh is parallel with the floor (or as low as you can go)</li>
<li>Driving through the forefoot (not the heels), explode up with both feet. Use your arms for momentum and balance.</li>
</ul>
<p><strong>Workout</strong>: Perform as many jump squats as you can in 30 seconds. Rest 60 seconds, then repeat. Do 3 total rounds.</p>
<p>Wherever your fitness level is at currently, squats can be an awesome addition to your routine. They'll strengthen your legs, improve your cardio, and even increase the range of motion in your lower body joints. </p>
<p>There's a reason many refer to them as the "king" of functional exercise.</p>
<p>But remember, the key to receiving all these benefits starts and ends with proper squat form. Practice the 7 keys listed above and dial in that technique first for best results. This is true regardless of your fitness level!</p>
<p>Add any of these workouts to your routine 2 to 3 times a week for at least a month and see how squats benefit your body and fitness!</p>
</section>
</article>
