[Carson is a Exercise Science Major at North Carolina Central University and an Athletic Development Intern at Athletic Lab]

high-heel-squattingWhen someone thinks of squats, their mind normally takes them to one of three theories; Great exercise, painful exercise, or the booty creator. All three of those theories can be true to an extent depending on your squat mechanics. There is a proper way to receive all of the benefits of a squat, and the key is form. Heels down please.

Any one performance or fitness program typically includes a type of squat. It is inevitably, the king of full body exercises. Squatting burns fat, tones abs, improves core stability, and reduces back pain while also indirectly increasing grip and arm strength.

The opportunities are seemingly endless. And here is an extra bonus for women who want that highly touted gluteus cuff, or almost perfectly symmetrical legs. There are many squat variations depending on what you’re trying to accomplish but the traditional squat can truly answer most fitness prayers the safest. Not saying this is the only exercise you should do, but it could be the cornerstone for your entire work out.

We have touched on a few important factors to remember and some benefits of squatting; now let’s talk about how to properly perform a squat.

There are a few safety precautions to be aware of and take before performing squats. First, one must understand the movements that will be made and the need for body symmetry. The goal is to move your body in a sitting motion back on your heels until the hips are parallel to the knees; followed by a surge of a push stemming from your heels through your legs pushing the weight upward.

Yes, you can strap on a belt before starting your lift for an added safety precaution, but please, be careful and smart. Wearing a weight belt does not replace good form. Studies show that lifts completed while wearing a weight belt were done with greater speed due possibly to the comfort level of known protection. But do not feel too secure, allowing form to suffer. It may be best not to use a belt to train in the beginning. It is more important to build the strength for the exercise, allowing your body to become accustomed to weight on its back.

  1. Un-rack
    • Put the bar mid-chest level
    • Put both feet under the bar: Shoulder width apart from heels
    • Set your lower back neutral
    • Squeeze your upper back: To help with lift off
  2. Walkout
    • Stay close to the rack, maybe one step away to prevent not being able to re-rack.
  3. Squat
    • Push knees outward: Toes should be pointed/directed slightly outward
    • Move hips back: Imagine sitting on a toilet and sit back on your heels
    • Keep heels down at all times: If ROM (range of motion) is limited mobility/flexibility exercises should accompany your squat work.
    • Hit parallel: Being parallel will not damage your knees but will improve knee joint health. If you do not hit parallel and complete more of a quarter squat you will risk muscular imbalance. Do not pause at the bottom of your squat unless you want to make it more challenging.
    • Drive your hips up: If your hips move forward so will your knees, continue to push your knees out. Push through your heels
    • Keep your chest up to ensure that your hips don’t do all the work.
  4. Rack

Not everyone is ready for full range of motion squats, but the key is not to cop out, but instead to strive for the best form possible. Sit back on your heels, and drive up through them. As you can see, if not one of the most notable exercises on Earth, the squat is worthy of all the hype and more.

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