how to do a proper squat

To do a proper squat with good form, follow these steps:

1. Starting Position
   • Stand with your feet shoulder-width apart or slightly wider, toes pointed slightly outward (about 15-30 degrees).
   • Keep your chest up, shoulders back, and maintain a neutral spine (no rounding or excessive arching).
   • Engage your core muscles as if bracing for a sneeze to stabilize your torso

2. Movement Descent
   • Begin by pushing your hips back as if sitting into a chair while bending your knees.
   • Keep your knees tracking in line with your toes, not collapsing inward or pushing too far outward.
   • Lower yourself until your thighs are at least parallel to the ground or slightly lower, ensuring your hip crease goes below your knee tops (“breaking parallel”).
   • Avoid rounding your back; keep it straight and your chest lifted throughout

3. Bottom Position
   • At the bottom, your weight should be evenly distributed through your feet, especially pressing through the heels and midfoot.
   • Your knees should be pushed slightly outward to maintain alignment with your toes.
   • Avoid pausing too long at the bottom to maintain the stretch reflex that helps power the upward movement

4. Ascent
   • Press through your heels to straighten your hips and knees, returning to the starting position.
   • Squeeze your glutes and quadriceps as you stand up.
   • Keep your chest up and back neutral as you rise.
   • Lock your hips and knees at the top before starting the next rep

Additional Tips:

• Keep your head in a neutral position with your chin slightly tucked.
• Do not let your knees go beyond your toes excessively.
• Avoid half squats; full range of motion is more effective for strength and muscle development.
• If you have mobility issues, adjust squat depth accordingly but maintain proper form

This technique helps strengthen your lower body muscles, improve bone density, and burn calories while minimizing injury risk

. In summary, a proper squat involves a shoulder-width stance, hips pushed back, knees tracking over toes, lowering until thighs are parallel or lower, and pushing through heels to stand back up with a straight back and engaged core throughout