How to Do a Squat Properly

How to Do a Squat Properly? | 5 Important Steps That Will Help You Squat!

Written by DEON NDLOZI

July 8, 2021

The question of how to do a squat properly may seem obvious. It’s easy to slip into a groove doing basic squats that don’t involve much movement or stress on your legs and back.

The hips stay relatively straight, even as you extend the legs to get into the standing position. The knees stay relatively straight, even as you extend your legs to get into the lunge position. You can feel some tension in your hamstring and quadriceps, but that is not enough to cause injury.

The biggest mistake most people make when they attempt to do the proper squat is that they look straight ahead instead of looking down. Your knees should be slightly bent, but you want to avoid looking down because it will place unnecessary stress on the lower back and put extra strain on the quads.

The forward lean of the torso will put unnecessary stress on the lower back, too, because the lower back has to lean forward to support the body’s weight. If you want to improve your explosive power, it is essential to keep your back straight and your knees slightly bent while you perform the squat.

In addition, your feet and shins must be comfortable enough that you are not shifting around too much in your feet to keep a good balance.

The next question that people often ask about how to do a squat properly is about leg width, which means that they are probably wondering if it is better to emphasize a wider stance, or to keep your knees slightly bent so that they will not slip.

How to Do the Basic Squat Without Wobbling or Falling Over?

If you want to know how to do the basic squat without falling over, it is quite simple. The way that these exercise works are that when you are in a standing position with your knees bent and your back straight, you simply move your left leg into a squatting position and bend your knee at the same time.

Your lower back will naturally contract as your legs move into the position, so you don’t have to worry about bracing your body at all. Of course, if you were to simply bend your knee, your feet would be right next to your knees and you would have to brace your body with both hands and/or legs.

When you learn how to do the basic squat without falling over, you are simply shifting the point of balance from your legs to your feet.
When you learn how to do the basic squat without falling over, you will end up with your feet more in front of your body than your legs. This makes it easier for you to squat down, especially if you bend your knee at the same time that your foot goes up.

Read Also: How to Do a Plank Exercise?

You don’t even need to be that far forward to start squatting down, just about a foot should be enough. When your feet are further back, your back leg will have to lift your whole body higher to get into the correct squatting position, which means that you are more likely to overstretch yourself and contract your muscles for some time, causing you to fall onto your butt in the process.

So rather than go into a deeply relaxed state when you are doing the squat, make sure that you are in a state of active tension or activity.

Once you learn how to do the basic squat without falling over, you will find that it is one of the most basic squatting exercises that you can perform, but it is also one of the most useful exercises out there, particularly for building up your lower back.

It works out your quadriceps, hamstrings, glutes, and calves, as well as strengthening your core abdominal muscles and improving your posture overall.

The benefits of learning how to do the basic squat without falling over are countless, and they come from a wide variety of different angles. If you can do a squat without falling over, you can improve your health in several different ways.

How to Stretch Your Glutes Before and After Your Squats?

For all of the people out there that want to know how to stretch your glutes before and after you squat, this will help you immensely. I have been a big proponent of exercising the lower body for many years, and one of the main problems I have always been able to control is weak and imbalanced legs.

This is because they are usually attached to the ball of the foot, which makes it much easier for our bodies to take a dip or fall than they should. When I perform squats, I always make sure that my legs are properly flexed so that they can help to fully support the weight of the body and prevent it from dipping down like most things these days.

So in this article, I am going to give you a couple of very specific exercises that you can do to help strengthen your legs before, during, and after each of your squats. By doing this, you will be able to maintain the balance that you are attempting to achieve, as well as being able to ensure that your body is working at an optimal level.

Once you have been following a regular exercise regimen, such as how to stretch your glutes before and after you squat, you will see a large improvement in the way your legs feel and look.

For me, the most important aspect of how to stretch your glutes before and after you squat is making sure that I get a full stretch on each one of them. This means that I am not bending the knee in any way. The idea is to fully extend every single muscle in your leg because that is what causes the leg to stretch.

If you are unable to fully extend each muscle, or you are bending the knee too much, you will likely end up with a pain in your butt area. Instead, just focus on fully extending each muscle in your leg. This is something that you need to keep in mind when learning how to stretch your glutes before and after you squat.

Stretching Your calves For Better Lunges and Squats

Calf movements are a major cause of lower back pain and leg pain in older adults and can lead to a variety of hip problems. It is important to develop good habits for strengthening the calves for better lunges and squats.

The most important aspect of developing good calf mobility is finding the right exercises to target the specific muscle groups that are affected. The right exercise program can provide long-term and significant benefits in pain reduction, range of motion improvement, and range of motion strength.

When you stand with your feet hip-distance apart, your body should be flat and have your chest up and in towards your left hip. Your knees should bend slightly so that your heels are parallel to the floor and your back should be straight.

Your arms should be kept at a 90-degree angle from your body with your hands pointing towards your left hip. With these steps, your body should be in a position that looks like you are trying to touch the ground with your toes.

A few specific exercises are essential to stretch the calves for greater mobility. The standard barbell standing calf raise can be performed anywhere with a good level surface. Start this exercise by leaning against a sturdy chair or bench.

Hold the barbell on your shoulders with the arms in a pushdown position and allow it to come down to your thighs. Repeat the procedure as many times as you can with proper form.

How Your Foot Position Affects Your Running Form?

In the Deep Lunge (PR) you should start from a standing position with both knees bent and your shins touching the floor. You should also be standing with your butt close to your leg.

You should be leaning slightly forward so that your weight can be distributed over a large area of the area, which would result in a more even weight distribution throughout your body. The way how your foot position affects your movement in the deep lunge is that your shins and butt move first while your legs move after your shins.

The lunge exercise can also be performed as a leg lift using only your toes and heel. Your shins and butt should remain in front of the leg using only your heel.

Stand with your feet hip-distance apart and about shoulder-width apart from each other, and then take one step forward, folding your leg up into the air, and bring it back down to the starting position quickly. You should do this several times, depending on your fitness level.

The leg lift exercises that involve using your legs rather than your heels are easier for beginners to do, and are just as effective. To perform these leg lifts, you should stand with your feet hip-distance apart and about shoulder-width apart.

Then take one step forward, folding your legs out at the same time, and bring them back down to the starting position. These are just two of the many leg exercises that can help tone your legs.

Hip Mobility for a More Effective Exercise Routine That Will Not Risk Injury

I’m going to talk to you about hip flexibility exercises for rehab because we all know that a good exercise program for flexibility is a must for anyone that wants to have long and flexible hips.

That’s why I want to talk to you about doing hip mobility exercises for rehab so that you can strengthen the hip muscles and prevent them from getting tight again.

That can be done by doing hip flexion exercises and also stretching exercises. This will help your hip joint mobility and keep it flexible. That means that it will be much easier for you to move around, and you won’t have to worry about hip joint injury.

I think one of the most important things to do if you’re looking to improve mobility in your hips and prevent injury is doing exercises that will strengthen the surrounding muscles as well as the hip itself. I know that sounds simple but it’s not.

People tend to focus on their quads and hamstrings instead of the glutes, which are the muscles that you use to extend your hips. So you have to make sure that you’re doing exercises that work the quad muscles as well as the hamstring and hip flexors.

Doing hip flexion exercises is a great way to get started on the road to improving your hip mobility. It’s one of the simplest things that you can do to get promising outcomes.


If you want to become a Squat Trainer, I would like to encourage you to take action today. If you take action, even if it seems like a huge mountain of paperwork or a mountain of potential distractions, you will be closer to taking the first step in becoming a successful Squat Trainer. Please remember that you do not need me to tell you that you can hire someone to guide you, and if you are willing to spend the money on that option, I am happy to tell you that you can become a qualified Squat Trainer without as much of a fuss.

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