When done right, a squat happens in one seamless motion: bend-drop-rise. More often than not, though, the squat presents at least one awkward moment: a jerky knee bend, uncomfortable back arch, and pause with your butt hanging way the heck out while your shoulders hunch forward for counterbalance. Finding that sweet spot of easy gliding takes practice. With a few pointers, though, you’ll be maneuvering your way through this exercise like a pro. At the gym, you can do this move with a barbell or dumbbells. But even using your bodyweight for resistance will yield tangible results. Here are some pointers:
Proper Squat Form: A Step-by-Step Guide
If you’re itching for variety, check out these slightly more advanced squat techniques: High-Arm Squat. Same as the basic move, performed with your elbows bent, hands behind your head. Single-Leg Squat. Lifting one leg slightly in front of you and using a wall or chair for balance if necessary, perform a modified squat. Note: You will not be able to bend as deeply, and that’s OK—the increased load on your working leg more than compensates. Squat Jumps. When you reach the bottom of your squat, push through your heels and spring up off the floor. You can either maintain the crouched position (like a skier going over moguls) or fully extend in the air. Squat Pulses. Drop into a squat position, then move up and down, up and down, for a minute without ever fully returning to standing. Wall Squat. Place your back against a flat wall and sink down into a “seated” position, knees bent at a 90-degree angle, thighs parallel to the floor. Hold for one minute. Work your way up to three minutes.
