If you’re looking to build strength and improve your lower body fitness, squats are an excellent exercise to incorporate into your routine. However, performing squats with improper form can lead to injury and limit your gains. That’s why we’ve compiled five essential tips to help you improve your squat form and get the most out of your workout. Whether you’re a beginner or an experienced lifter, these tips will help you perfect your squat technique and see significant gains.

1. Strong Feet

having strong feet is crucial for overall fitness and injury prevention. Your feet are the foundation of your body and they support your weight throughout the day, making them an essential part of your overall strength.

By focusing on planting your feet firmly on the ground during your squat, you’ll also be strengthening the muscles in your feet and ankles. This can improve your balance and stability, which can help prevent injuries both inside and outside of the gym.

Furthermore, having strong feet can improve your overall athletic performance, particularly in sports that require running or jumping. By building strong feet, you’ll be able to generate more power and explosiveness in your lower body movements.

So, next time you’re performing squats, pay attention to your feet and make sure to plant them firmly on the ground. Not only will this help you maintain proper form, but it will also strengthen the foundation of your body and improve your overall fitness. Try this video below to ease the tension in the foot sole:

2. Knees in-line with toes

Maintaining proper knee alignment is critical during squats to avoid injuries such as ACL tears, knee pain, and other joint issues. Proper alignment means that your knees should follow the direction of your toes throughout the entire range of motion.

If your knees cave inwards during the squat, this is known as valgus collapse, which puts excessive strain on the knees and can cause injury. On the other hand, if your knees push out too far, you can also experience pain and discomfort in your hips and lower back.

To ensure your knees are properly aligned during your squat, focus on driving them outwards throughout the movement. This will help engage your gluteus medius muscles and stabilize your pelvis, keeping your knees in line with your toes.

Additionally, incorporating exercises that strengthen the muscles around the knee joint, such as leg extensions or lunges, can also help improve knee stability and prevent injuries.

Remember, proper knee alignment is key to achieving the full benefits of squats while minimizing the risk of injury. So, pay attention to your form, drive your knees outwards, and incorporate exercises to strengthen your knee muscles to ensure you’re getting the most out of your squats.


3. Bracing & Engaging core

Bracing your core is a crucial step to maintain proper squat form and ensure you are activating the right muscles during the movement. It involves contracting and tightening the muscles of your abdominal wall, lower back, and hips to create a stable and solid base for your torso.

When you brace your core, you are essentially creating a natural weight belt that helps to protect your spine by increasing intra-abdominal pressure. This pressure provides added support to the muscles surrounding the spine, reducing the risk of injury or strain.

To brace your core during a squat, take a deep breath and draw your belly button towards your spine. This will activate your deep core muscles, including your transverse abdominis, which wraps around your waist like a corset. It will also engage your rectus abdominis and obliques to help keep your torso upright throughout the movement.

It’s important to note that bracing your core is different from sucking in your stomach. Sucking in your stomach is a superficial movement that only engages the outermost abdominal muscles. Bracing, on the other hand, involves contracting the deep core muscles to create a stable and solid base for your entire torso.

Incorporating core exercises such as planks, dead bugs, and cable rotations can help strengthen your core muscles and improve your bracing technique. So, don’t forget to engage your core during your squats to improve your form and prevent injury. Watch the video below to see what we mean:


4. Sit back and down

This technique is known as the hip hinge movement and is crucial for maintaining proper squat form. When you sit back and down, you engage your glutes, hamstrings, and lower back muscles, which helps to distribute the weight evenly and prevent excessive stress on your knees.

To master this movement, start by standing with your feet shoulder-width apart and your toes pointing slightly outward. Take a deep breath and brace your core, then shift your weight back onto your heels and slowly lower your body, keeping your chest up and your back straight.

As you descend into the squat, focus on pushing your hips back and maintaining a neutral spine. Your knees should bend naturally as you lower into the squat, and your shins should remain relatively vertical.

Remember to maintain control throughout the movement, and avoid bouncing or jerking at the bottom of the squat. By mastering the hip hinge movement, you can improve your squat form and reduce the risk of injury. Watch the video below to get an in-depth look:


5. Work with a coach

Working with a coach can be extremely beneficial for improving your squat form. A coach can provide you with personalized feedback, helping you to identify any issues with your form and make the necessary corrections. They can also provide you with specific exercises and drills to help you improve your mobility, stability, and strength, which will all contribute to better squat form.

Furthermore, a coach can help you to avoid injury by ensuring that you are using proper form and technique. Squatting with incorrect form can put unnecessary strain on your joints and muscles, which can lead to injury over time. A coach can help you to identify any imbalances or weaknesses that may be contributing to poor form, and provide you with exercises to address these issues.

Finally, a coach can provide you with the motivation and accountability you need to stay on track with your training. They can help you to set realistic goals and create a plan to achieve them, as well as track your progress and make adjustments as needed. Working with a coach can help you to stay motivated and committed to your squat training, leading to improved form and overall strength.

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