How to Squat Properly for Safety



Squats are a great exercise. Not only are they a great lower-body workout, but they also help make everyday movements easier. For example, having the proper squat form down can make lifting objects off the floor easier. Squats also have many other health benefits. Just how does one do them properly?

  • Stand with feet a little wider than hip width. Keep toes facing the front or, at most, keep them turned at a 15-30-degree angle.
  • Drive the hips back. Do so while bending at the knees and ankles. Press the knees slightly open.
  • Sit into a squat position while keeping the toes and heels on the ground. Keep the chest up and shoulders back.
  • Strive to eventually reach parallel. This means the knees are bent to a 90-degree angle. This is just a goal to strive for. For now, squat down as far as it is comfortable.
  • Finally, press into your heels and straighten legs to return to an upright position.

Some common mistakes are:

  • Lifting the heels off the ground.
  • Allowing the chest to fall forward.
  • Creating a hunchback by curving the upper body and spine.
  • Standing with the feet too wide or too narrow apart.
  • Trying to rush and not controlling the movements.

A good guideline for squats is to aim for three sets of 10-20 repetitions at least three times a week. However, before beginning any new fitness routine, consult with a healthcare professional.

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