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How to do Squats: Forms, Variations and Proper Techniques

Table of Contents

To perform a proper squat, start with a shoulder-width stance, chest up, and eyes forward. Lower your body by bending your knees and pushing your hips back, like sitting on an invisible throne. Maintain good squat form. Various squat variations, like goblet squats and sumo squats, challenge your muscles differently, adding diversity to your routine. Proper technique involves gradual progression, focusing on form, and adjusting the weight as you build strength, making squats a foundation of an intense fitness routine.

Let’s dive deep into mastering the art of squats, exploring various forms, exciting variations, and the proper techniques to help you achieve your fitness goals with PTSPOT.

 

Master a Proper Squat Form

Squats are often regarded as the king of all exercises. Whether you are a seasoned fitness enthusiast or just starting on your fitness journey, mastering a correct squat form is crucial.

Step 1: Establish the Right Stance

Begin your squat journey by ensuring you’re in the correct starting position. Your feet should be shoulder-width apart, with your toes slightly turned out. This stance sets the foundation for a proper squat.

Step 2: Maintain Proper Posture

To squat properly, it’s essential to maintain the right posture throughout the exercise. Keep your chest up, your shoulders back, and your gaze forward. This upright posture is key to ensuring a successful squat.

Step 3: Initiate the Descent

As you begin the descent, remember that it’s crucial to maintain proper form. To do this, initiate the squat by bending your knees and pushing the hips back. Imagine you’re sitting back in a chair – this mental image can help you maintain proper form during the movement.

Step 4: Go Deep, But Not Too Deep

While it’s important to go deep enough to engage the right muscle groups, it’s equally important not to go too deep. The ideal depth is when your thighs are parallel to the floor. Going too deep may compromise your form and put unnecessary stress on your knees.

Step 5: The Ascent

To complete a squat properly, it’s essential to rise from the squat with controlled strength. Push through your heels as you ascend. This ensures that your glutes and quadriceps are engaged as you return to the starting position.

Step 6: Repeat and Progress

Repetition and progression are the keys to mastering proper squat form. Regular practice, combined with gradual increases in weight and intensity, will help you build strength and perfect your squat form over time.

 

Transform your fitness journey with proper squat mastery with PTSPOT! Don’t miss the opportunity to experience the incredible benefits of squats when executed correctly.

 

Know more about Squat Variation

Each of these squat variations mentioned below offers a unique challenge and focuses on different muscle groups. Including them in your workout routine can help you achieve a well-rounded and balanced lower body strength. Make sure to choose the variations that align with your fitness goals and gradually incorporate them into your training regimen to experience the full range of benefits they offer.

Bodyweight Squats

Bodyweight squats are an ideal starting point for beginners. They involve squatting without any additional weights, using only your body weight.

bodyweight squat

Correct Bodyweight Squat Technique:

  • Start by standing with your feet shoulder-width apart.
  • Maintain an upright posture with your chest up and shoulders back.
  • Initiate the squat by bending your knees and pushing your hips back as if sitting in an imaginary chair.
  • Lower your body until your thighs are parallel to the floor.
  • Push through your heels to return to the starting position.

Benefits:

Bodyweight squats help improve leg strength, mobility, and balance. They are a fundamental exercise for building a solid foundation before progressing to more advanced squat variations.

 

The Goblet Squat

The goblet squat is a versatile variation that involves holding a dumbbell or kettlebell close to your chest while squatting. The weight serves as a counterbalance, promoting an upright posture.

Goblet squat

Correct Goblet Squat Technique:

  • Begin by holding a dumbbell or kettlebell close to your chest with both hands.
  • Stand with your feet shoulder-width apart.
  • Keep your chest up and shoulders back to maintain an upright posture.
  • Initiate the squat by bending your knees and pushing the hips back, just like sitting on a chair.
  • Go as low as you can while maintaining good form, ideally until your thighs are parallel to the floor.
  • Push through your heels to return to the starting position.

Benefits:

Goblet squats are excellent for beginners as they encourage proper form. They engage the core, quads, and glutes while also improving balance. This variation helps you learn how to maintain an upright position throughout the squat.

 

The Barbell Squat or Back Squat

The barbell squat is a classic strength exercise in which you place a barbell on your upper back. It’s commonly performed in powerlifting and bodybuilding.

Barbell Squat

Correct Barbell Squat Technique:

  • Place a barbell on your upper back, resting it across your traps.
  • Stand with your feet shoulder-width apart.
  • Maintain a strong, upright posture with your chest up and shoulders back.
  • Begin the squat by bending your knees and pushing the hips back.
  • Lower yourself until your thighs are parallel to the floor.
  • Push through your heels to ascend and return to the starting position.

Benefits:

Barbell squats allow you to lift heavier weights, targeting the quads, hamstrings, and lower back. They are highly effective for building lower body strength and muscle mass.

 

The Pistol Squat

Pistol squats are an advanced single-leg squat variation where one leg is extended in front of you while you squat on the other leg.

Pistol Squat

Correct Pistol Squat Form:

  • Begin by extending one leg in front of you while keeping the other foot off the ground.
  • Maintain an upright posture with your chest up and shoulders back.
  • Slowly lower yourself on the ground leg by bending your knee.
  • Lower your body as far as your flexibility allows while maintaining balance.
  • Push through your heel to return to a standing position.

Benefits:

Pistol squats challenge your balance, flexibility, and strength. They are particularly effective for developing single-leg strength and stability.

 

Our dedicated team is here to help you every step of the way. Let’s conquer the common mistakes that hinder progress, such as bad form, inadequate core engagement, or neglecting posture. Say goodbye to limitations and hello to your true squat potential.

 

The Bulgarian Split Squat

In the Bulgarian split squat, you elevate one foot behind you and perform a squat with the other leg.

Bulgarian split Squat

Correct Bulgarian Split Squat Technique:

  • Stand a few feet in front of a bench or platform.
  • Extend one leg behind you and place the top of your foot on the bench.
  • Keep your chest up and shoulders back for proper posture.
  • Bend your front knee to lower your body until your thigh is parallel to the ground.
  • Push through your front heel to return to the starting position.

Benefits:

This variation targets the quads, hamstrings, and glutes. It’s excellent for muscle imbalances and improving unilateral strength.

 

Weighted Squats

Weighted squats involve adding resistance to your squat, typically with dumbbells, kettlebells, or a barbell.

Weighted Squat

Correct Weighted Squat Technique:

  • Whether using dumbbells, kettlebells, or a barbell, hold the weights securely.
  • Stand with your feet shoulder-width apart.
  • Maintain an upright posture with your chest up and shoulders back.
  • Initiate the squat by bending your knees and pushing your hips back.
  • Lower yourself until your thighs are parallel to the floor.
  • Push through your heels to return to the starting position.

Benefits:

Adding weights to your squats increases the intensity and helps you build muscle and strength more effectively.

 

The Sumo Squat

The sumo squat involves taking a wide stance with your toes turned out, resembling the posture of a sumo wrestler.

Sumo Squat

Correct Sumo Squat Technique:

  • Take a wide stance with your toes turned out, resembling a sumo wrestler’s posture.
  • Keep your chest up and shoulders back to maintain proper form.
  • Initiate the squat by bending your knees and pushing the hips back.
  • Lower yourself until your thighs are parallel to the floor.
  • Push through your heels to return to the starting position.

Benefits:

Sumo squats target the inner thighs and engage the adductor muscles more than traditional squats. They are great for improving hip mobility and overall leg strength.

 

Addressing your fitness goals and challenges is our top priority at PTSPOT. We understand the importance of mastering squat techniques and will definitely guide you on your path to success. By embracing the power of proper form, you can unlock the full potential of this incredible exercise.

 

Guide to Proper Squat Techniques

Mastering the art of the squat requires a wholesome understanding of proper techniques to ensure you’re ready to squat to get the most out of this essential exercise. Learning how to squat correctly begins with your squat position. By now, you already know that feet should be shoulder-width apart, and your ankles should be aligned with your knees to maintain a balanced stance. A crucial aspect of squatting is maintaining a proper form. This ensures that your range of motion is optimal and that you’re targeting the right muscle groups.

When squatting, it’s essential to remember that your journey starts at the top, with a strong and upright posture. Maintaining a solid core and keeping your chest up and your shoulders back are paramount for proper form. As you descend into the squat, initiate the movement by bending your knees and pushing your hips back as if you’re sitting back into an invisible chair. This technique not only prevents unnecessary stress on your knees but also allows you to reach the bottom of the squat safely.

The bottom of the squat is where the magic happens. This is where you activate your quads, hamstrings, and glutes, making it essential to maintain your squat form during this phase. It’s not just about how low you can go but about how you can squat with proper form throughout the entire range of motion. Squatting correctly will not only improve your strength but also prevent injuries and discomfort.

 

The benefits of Squats if you Squat correctly

The benefits of squats, when executed correctly, are manifold and can greatly enhance your fitness journey. Whether you prefer the front squat or the box squat, the advantages remain consistent. Squats work as a compound movement that engages multiple muscle groups, making them one of the most efficient exercises for overall strength and muscle development.

  • Efficient Muscle Engagement: Front squats and box squats work in tandem with traditional squats to engage multiple muscle groups, promoting a well-rounded lower-body workout.
  • Enhanced Core Strength: Proper squat movement engages your core muscles, which, in turn, contributes to better stability and balance.
  • Knee Health: Allowing your knees to track in line with your toes during squats is essential for maintaining joint health and preventing discomfort.
  • Calorie Burn: Performing squats can help you burn calories and boost your metabolism, making them a valuable addition to weight management programs.
  • Improved Mobility: Squats work on your hip and ankle mobility, enhancing your overall flexibility and range of motion.
  • Injury Prevention: Squats, when executed with proper form, help reduce the risk of injury by strengthening the muscles that support your joints.
  • Functional Strength: Squats mimic everyday movements, making them a valuable exercise for improving your ability to perform daily activities with ease.
  • Better Posture: Squats promote better posture by strengthening your back and core, helping you stand tall and confident.
  • Increased Power: Squats can help athletes and fitness enthusiasts enhance their power and explosiveness, making them a popular choice in sports training programs.

 

At PTSPOT, we prioritise your fitness journey and aim to turn your goals into achievements. Act now and seize the opportunity to experience efficient muscle engagement, enhanced core strength, and injury prevention with squats. Your future self will thank you for the decision you make today.

 

Common mistakes that hinder your progress with squats!

To master the art of squatting, you must be aware of common mistakes that can hinder your progress. Some of these errors include leaning too far forward, not reaching the proper depth, and using improper breathing techniques. We will discuss these in more detail in the following sections.

  • Bad Form: Incorrect form, such as allowing your knees to cave in, leaning too far forward, or not reaching the proper depth, can limit the effectiveness of squats.
  • Ignoring Core Engagement: Neglecting your core muscles reduces stability and strength during the squat, inhibiting progress.
  • Skipping Warm-Up: Failing to warm up properly can lead to muscle stiffness and hinder your squat performance.
  • Inadequate Mobility: Limited mobility in the hips and ankles can restrict your range of motion during squats.
  • Too Much Weight: Lifting too heavy can compromise your form and lead to injury rather than building strength.
  • Neglecting Posture: Poor posture during squats may cause undue stress on your lower back and hinder your progress.
  • Improper Breathing: Using improper breathing techniques can disrupt the rhythm and balance of your squat, impacting your performance.
  • Rushing Through Reps: Speeding through squats without control can lead to less engagement of target muscles and missed benefits.
  • Avoiding Variation: Focusing solely on standard squats neglects the benefits of incorporating different squat variations

 

Don’t wait any longer! Sign up for PTSPOT’s expert guidance and personalised training today. Your fitness transformation begins now, and the clock is ticking. Act now and be on your way to a stronger, more confident you!

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