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How To Do Feet Together Squats With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_FEET_TOGETHER_SQUAT.jpg" } }, "headline":"How To Do Feet Together Squats With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do Feet Together Squats With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_FEET_TOGETHER_SQUAT.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>The squat is a powerhouse of a lower body exercise. Not only does it work your hamstrings, quads, and glutes, but it can also strengthen the joints and ligaments in your lower body. As a full body workout, squats have additional benefits for some of the secondary muscles you use to perform the movement— including your calves, abs, lower back, and ankles— making them a great lower body trainer condensed into one singular move. Here we’re going to teach you a beginner version of the squat that will prepare you for more challenging single-leg variations down the road: the feet together squat.</p> <p>The feet together squat is exactly what it sounds like. With your feet and knees pressed together, hinge at your hips, squat down as far as you can, and then press through your heels to return to standing. Because your feet are together rather than shoulder width apart, this variation of the squat is going to improve your ankle mobility and hamstring flexibility, both of which will help you to perform many other exercises.</p> <p>If you find this version a little too challenging, you can make a simple modification to help. Place your hands on your knees during the movement to help you maintain balance. Eventually, you should be able to perform the feet together squat with your arms in front of you.</p> <p>When you’ve perfected your feet together squat, you’ll be ready to move on to alternating one down, two up squats. For this movement, you’re going to drop into a squat while balanced on one leg then plant your other foot to press back up to the starting position. This exercise will develop your muscle symmetry while strengthening the accessory muscles you use to maintain balance.</p> <p>From there, you’ll take on an advanced variation: the alternating one leg sit to stand. During this exercise, you’ll start in a seated position and then use one leg at a time to stand up and sit back down. Again, this is a great workout for your quads, glutes, and hamstrings that will also work your balancing muscles and ensure that you’re strengthening both your right and left legs equally.</p> <p>Let’s get started by learning the perfect form for feet together squats.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand up and bring your feet together so that when you squeeze your legs they are pressed fully together from your feet to the top of your legs. Your feet and legs will stay in this position for the entire exercise.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-LR-1.jpg" class="img-fluid" alt="feet-together-squats-1"> </picture> <li>Lift your arms in front of you while you hinge at the hips and squat down as deep as you can comfortably.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-LR-2.jpg" class="img-fluid" alt="feet-together-squats-2"> </picture> <li>Press your body back up to the starting position as you drop your arms back to your sides.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-LR-3.jpg" class="img-fluid" alt="feet-together-squats-3"> </picture> <li>Repeat this movement until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>As with all other squats, keep your weight distributed around 70% on your heels and 30% on your toes. You want to really focus on balance during this exercise; if you feel yourself getting off-kilter, focus on gripping the ground with your feet to steady yourself.</li> <li>Inhale as you drop into the squat, then exhale as you return to the starting position. This will help you stay focused on your form and get the blood pumping to your muscles while you perform the movement.</li> <li>Your spine should stay perfectly straight throughout the exercise. Ensure that it is by only dropping down as far as you can while maintaining that perfect alignment in your back. If you find your back arching or curving, try stopping your squat a little higher up on the next repetition.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-LR-4.jpg" class="img-fluid" alt="feet-together-squats-4"> </picture> <li>Keep your knees together for the duration of the movement. If your knees start to separate or wobble out during the squat, you’re probably going too far down for your current level of flexibility. Make sure you only squat as far down as you can while keeping your knees pressed together tightly.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/feet-together-squats-LR-5.jpg" class="img-fluid" alt="feet-together-squats-5"> </picture> <li>You might notice you have some trouble balancing during the exercise. Just make sure that you only go as fast and as far down as you can while maintaining the correct form. It’s better to perform the exercise slowly and well than to go quickly and sacrifice your form. Plus, you can always work your way up to moving faster.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>This exercise is a great lower body workout for improving your ankle mobility and your hip flexibility while preparing you to take on more challenging single-leg variations of the squat. Stick to the tips we’ve outlined here to make sure that you’re getting the most out of your feet together squats.</p> <p>If you’re struggling to perform the movement while maintaining balance, you can always start off by placing your hands on your knees while dropping into the squat rather than putting your arms out in front of you. Once you’re comfortable with that variation, it will be easier to work up to the version we’ve highlighted here.</p> <p>When you’ve mastered the feet together squat, it will be time to move up to the intermediate alternating one down, two up Squat where you’ll challenge yourself to drop into a squat on one leg, then press back up with both legs. This added balancing element is going to push you even harder while the single leg movements will promote muscle symmetry.</p> <p>With the intermediate variation under your belt, you’ll be able to move on to the advanced variation—the alternating one leg sit to stand—where you’ll start in a seated position then alternate standing up using one leg at a time. As a compound movement, this is going to build strength in many of the muscles in your lower body.</p> <p>You’re ready to perform the feet together squat perfectly now, so try adding in a few sets to your next workout or whenever you have a free minute to squeeze a little exercise in.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-one-down-two-up-squats/">Alternating One Down Two Up Squats</a>.</p> </section> </article>

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