You always hear, “In order to grow a booty, you need to squat.”

That is true, and the squat is considered by many to be a “leg” exercise, but it’s really a full body movement that works every muscle group in the body. Not only that, but it mimics many of the natural movement patterns in everyday life. Squats are one of the most useful exercises we can do when it comes to strength training, whether your goal is to gain strength or lose weight, squats are one of the fastest ways to get there.

How to squat properly

correct squat form nfpgear

correct squat form nfpgear

correct squat form nfpgear
Click on image to enlarge


Body Weight Squat:

  1. For a bodyweight squat, put your arms straight out in front of you. Keep your spine in a neutral position. This means don’t round your back, but also don’t hyper extend and over accentuate the natural arch of your back.
  2. Think about where your weight is on your feet—it should be on the heels and the balls of your feet, as if you were stuck to the ground.
  3. Keep your core nice and tight the entire time.
  4. Now, breathe in, break at your hip and push your butt back.  Keep sending your hips backwards as your knees begin to bend.  It’s important that you start with your hips back, and not by bending your knees.
  5. Keep your back straight, with your neutral spine, and your chest and shoulders up.  Keep looking straight ahead at that spot on the wall.
  6. As you squat down, focus on keeping your knees in line with your feet. Many new lifters need to focus on pushing their knees out so they track with their feet. So, watch you knees! When they start to come inside the toes, push them out (but not wider than your feet).
  7. Keeping everything tight, breathe out and drive through your heels (keep the balls of your feet on the ground as well)
  8. Drive your knees out the same way you did on the way down, and squeeze your butt at the top to make sure you’re using your glutes.

Once you have mastered the body weight squat, try adding dumbbells, or a barbell to make it harder and to add more of a burn.

Remember to always start light and work your way up, safety and preventing injury is always important!

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