So, it turns out that I didn’t know how to do a squat properly.  It’s funny, because to me, it’s always seemed like the simplest exercise in terms of form (though not necessarily the easiest one to do!). I essentially thought of it as being upright while crouching down. Done and done. Nope! There’s more to it than that. It’s still not exactly complicated or anything, but there’s definitely a right and wrong way to do it.

Why I Learned How to Do a Squat

I recently had one of those situations when serendipity comes into play.  I’ve been posting about how I’ve started running for the first time. Well, the other day, I decided to turn the experience into more of a full-body workout. I’m still not great at running, though I’m still loving that I’m doing it.

I decided to shake things up a little the other day and ran to a local park, where I started doing a bunch of different types of other exercise.  I did some modified push-ups, a small number of burpees, and then some squats.

There were a few other people in the park. We were all minding our own business, having acknowledged each other but then doing our own thing. Once I was doing the squats, a woman jogged over to me.  She’s one of those fit looking women that is probably a runner like the kind I’m hoping to be one day. She was really friendly and asked if it would be okay if she said something about my form.

Turns out I was leaning forward and tilting my head back with each crouch. That’s when she taught me how to do a squat in a way that gives the best results and has less of a chance of hurting my back and neck like the way I’d been doing it. I was so grateful! This perfect stranger, totally friendly, just popping over for a quick lesson.

How to Do a Squat: Step-By-Step to Proper Form

So, the key to know how to do a squat properly is not to rush it. A slower move actually adds challenge and makes you use the muscles more, so don’t be in a hurry to complete each one. It’s better to complete fewer better than more while getting less out of it. Here are the steps I was taught, and I can definitely feel the difference when I use them.

Step 1 – Find a Good Surface

To begin, use a chair, a bench or even a box that has the perfect height so that when you’re sitting, your thighs will be parallel to the floor. You won’t always use this, but it’s a perfect guide to getting your form right for the first while.

Step 2 – Guide Your Posture

Place the chair or box in front of a wall so you’re facing the wall.  It doesn’t have to be immediately in front of it. The idea is to be looking at something that is straight up-and-down so you will be able to keep your body aligned.  This is where I’d been going wrong. I was leaning forward. By looking at a wall, I’m reminded to stay perfectly upright.

Step 3 – Starting Position

Here’s where you really learn how to do a squat. Stand in front of the chair and face the wall, activate your core muscles, hold your chest up and straighten your back. Either place your hands on your hips or hold them out to the sides like you’re an airplane.

Step 4 – Squatting

With your heels always touching the ground, start to slowly bend your knees. Lower yourself down until your backside just touches the chair seat. Don’t actually sit down. It’s just there as a guide and to catch you if you lose your balance.  As soon as you make contact, rise back up again, using your legs and core, until you’re standing.