Along with deadlift and barbell bench press, squat is considered by many as a part of the “holy trinity” of bodybuilding. These exercises include most of the major muscle groups and are performed in power lifting competitions. However, because of the complexity of the movement, it can sometimes be hard to execute them perfectly.
Here are the secrets to doing a perfect squat.
1. The Stance
Positioning yourself to perform the movement correctly is crucial. Here’s how to do it.
- Find a squat rack and set the height of the barbell to be around the same as your collarbone.
- Step under the bar and grab it, slightly bending your knees. The bar should rest on your rear delts.
- Stand up and step backwards.
- Position your feet slightly wider than your hip width, with toes slightly pointing out.
2. Going Down
Most injuries caused by squats happen when people don’t do this step properly.
- Tighten your core, breathe in, push your butt back, and go down.
- Keep your back straight, and make sure your knees follow your feet. Try to prevent them from coming inside the toes.
- Go down until your hips almost reach your knee level.
3. Standing Up
This next step is crucial for knee stability. Here’s how to do it.
- Once you’re down, keep your core, butt, and thighs tight.
- From this stance, breathe out and slowly come back up.
- Remember to keep your knees pointing out.
- At the top, push through with your hips and squeeze your butt to put some emphasis on the gluteus.
The secret to doing a perfect squat is mastering the form and taking your time. Make sure you’re completely comfortable with the weight and only increase it after you’re able to push the current weight with perfect form.