Doing Squats Right

Squats are one of the best exercises for building leg strength and toning up, but if you don’t do them correctly, the results won’t be optimal.

No matter if you’re just beginning your fitness journey or an experienced fitness enthusiast, it is essential to know how to perform squats correctly for your back health and avoid injuries.

The Basics

If you’re new to squatting, it is essential that you learn how to perform the exercise correctly in order to prevent injury. Not only that, but doing squats correctly will increase muscle growth and caloric burn from them as well.

1. Be sure to maintain your heels on the floor throughout each movement.

2. Avoid allowing your knees to cave inward at any point, which could cause knee pain.

3. Maintaining parallel feet while exercising helps you maximize the muscles you’re targeting.

4. Make sure your feet do not point too far outward, which could affect your balance.

5. Make sure your torso is upright and not tilted, which could put strain on your knees.

Exercise with a stability ball or bench between your back and wall for some practice in this area. Start off without weights for several weeks to build strength and balance before adding in additional resistance.


Squats are an essential exercise for building strength and power in the lower body. Additionally, they strengthen your core, which aids with balance and stability.

As a beginner, begin with the bodyweight squat. This low-impact exercise targets quadriceps, glutes and hamstrings.

Gentilcore recommends anchoring your feet to the ground, which will help keep your knees stable while you squat. Try taking a “tripod” stance, where all of your weight is distributed equally between your big toe, little toe, and heel.

Maintain your abs tight and your back flat as you push your hips back, bend your knees, and lower yourself into a squat until your thighs are parallel to the floor. Return to your starting position and repeat.


Squats are an effective exercise to build strength and shape up your physique. But if done incorrectly, they could cause knee pain.

Thankfully, there are ways to make them safer and more effective without risking injury. Fitness experts even say that when done correctly, cardio can actually be quite healthy!

First and foremost, make sure your feet remain firmly planted on the ground. Power should come from your midfoot rather than from your heels or toes.

Second, when Squatting, your heels should be approximately shoulder-width apart. This creates room for your belly to move through your legs and makes it simpler to break parallel.

Finally, ensure your torso remains in a neutral position during the squat. This is the best way to safeguard your spine and avoid injuries.


Squats are an effective way to build muscle in your lower body and core. But to do them correctly, you’ll need the appropriate equipment.

According to Tony Gentilcore, C.S.C.S, a strength coach in Boston, depending on your level of fitness and posture you may need different pieces of training equipment. Smith machine squats are popular at gyms since they allow users to lean back into the barbell; however, these exercises should not be used by those with weaker posture or just learning how to squat properly, according to Tony Gentilcore C.S.C.S.

Gentilcore recommends that to perform squats correctly, you should push your hips back, bend your knees and lower yourself until your thighs are parallel to the floor. Maintain a flat back with core braced throughout all movements. Once comfortable with this movement, Gentilcore suggests practicing with weights – start off light by adding plates or barbells for increased challenge.

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