A Step-by-Step Guide to Your Perfect Squat, From a Trainer
For such a basic exercise, there can be a lot of mystery surrounding the perfect form for a Squat. You might be wondering how to position your knees, how low to go, or what to do with your hands (who else is channeling T. rex arms?). We asked Alo Moves instructor and personal trainer Roxie Jones to give us the lowdown on going down low for the perfect Squat. And as it turns out, that form could be different for everyone.
“Everyone’s hip width is different,” says Jones. “Before you get into any Squat movements, you have to find your Squat stance.”
The trick to finding the perfect Squat stance
The key to finding your perfect Squat is not what you think. First, you’ve got to get horizontal on your mat.
Begin by lying down with knees bent and feet flat on the mat. Press your lower back into the ground. Now, pull your knees into your chest, and when you arrive at the point in which your lower back starts to leave the ground, stop there and ease back a bit — that will be your Squat position. Play around with the width and angle of your feet, turning them out slightly or at 45 degrees.
When you stand up, position your feet in the same way. You want to make sure that you have the right position with your feet but that you’re also going down to the appropriate depth. “You want to at least get your thighs parallel to the ground,” says Jones. “It’s also helpful to put a chair behind you so that you can find that depth and come up safely.”
How to do a Squat
Set yourself up in your Squat stance and reach your arms out in front of you.
Lower down with your thighs at least parallel to the ground and keep your chest tall. The further down you go, the more you’ll activate your glutes.
As you come up, drive your feet apart to activate your glutes and flex your quads and glutes as you come up.
If your knees are caving in
your Squat…
According to Jones, this could mean that you need to work on your hip or ankle mobility, or you need to get more abduction with your glutes. She suggests putting a resistance band around the top of your knees to help you push your knees out and open while engaging more of your glutes.
If your knees are moving too far forward in your Squat...
For those with limited ankle mobility, if you find your knees coming forward, fold up your mat in front of you and put the rolled up mat underneath your heels. “That will reduce the flexion you have in your ankles, making it easier for you to squat down,” says Jones.
If you’re starting to fall backwards in your Squat…
Try holding onto a chair or table to keep yourself in an upright position. You can also put a chair behind you to help find your depth.
How to do a Squat with a weight
To squat with a dumbbell in a Goblet Squat position, place the dumbbell upright between your ankles on the floor, then swiftly pick it up to your chest. Holding one end of the weight with your palms upright, keep the weight at your heart while maintaining a tall chest. Try not to lean forward — sit back into the Squat, and aim for thighs parallel again. If you find yourself unable to get parallel, you might need to adjust your stance wider to make room for your hips. As you come up, drive your feet apart and squeeze your glutes at the top.
Want to put all this into practice? Check out Roxie Jones’s workouts and her Squat Movement Breakdown with a free 14-day trial to Alo Moves.