If you don’t, here is a useful graph explaining it! 🙂 Hope you find it useful! 🙂
- Plant your feet. They should be flat on the ground, about shoulder-width apart. Get below the bar and bend your knees slightly. You’ll want equal weight distribution throughout each foot during the exercise.
- Point your feet slightly outward, not straight ahead.
- Don’t stand with your feet much further than shoulder width apart (wide stance). That’ll bring your adductors (inner thighs) into the movement, which can cause stress to the medial collateral ligament, abnormal cartilage loading, and improper patellar tracking. Likewise, keeping your feet too close together (close stance) can place a great deal of strain on your knees.
- Never let your knees extend beyond your toes, as this will increase the likelihood of damage to the patellar tendon and ligament in the knee.
- Position the bar. Place the bar over your trapezius muscle, not over your neck, and across the back of your shoulders. Grasp the bar with your hands at a spot that is comfortable, usually about six inches (15cm) from your shoulders.
- Raise and dismount the barbell from the rack (take a step forward or back if the rack will interfere in the motion).
- Look straight ahead. Keeping your back straight, bend at your knees as if you were going to sit back in a chair. Keep your heels on the floor. Make sure that you get your quads parallel to the ground, for full range of motion.
- Thrust your hips forward (do not stick your butt out). Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
- Tighten your whole body when you perform the squat. Let your body assist you in managing the weight.
- Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor
- Keep the weight distributed on your upper thighs and the heels or balls of your feet, not on your toes nor your knees.
- Don’t lean too far back or you could lose balance and fall right over. That would be unpleasant.
- Lift back up. From lower position, push up off your heels and lift the weight while maintaining good, proper and safe form. Use almost every part of your body except your knees.
