How to Do a Squat (Perfectly!)
Hey, everybody, Coach Dom here with our Facebook Move of the Week. Each week we’re gonna be bringing you a new video on Facebook Live of an exercise you can crush during your workouts. This week we’re gonna start with how to do a squat.
Squats are a great way to work just about your entire leg, as well as your back and glutes. Plus, if you do the variation, you’ll also get a small arm workout in. So let’s get started! In the video above, Coach Dominque helps demonstrate the form, in case you’re having trouble following along with written instructions.
How to Do a Squat: The Basics
Anytime we do a movement here at the gym, especially one that’s standing, you’ll want to make sure you’re prepared from the ground up. Stand with your feet about shoulder-width apart, toes angled out a little bit. (Not too much; this isn’t ballet!)
From this position, take a deep breath to fill your lungs with air, keep your chest is up and your stomach slightly tight. You should still be able to breathe.
The Perfect Squat
If you’re just learning how to do a squat, I like to suggest that you do it with your arms out, because this gets your weight back on your heels.
As you bend into your squat, your butt should sink down while your hips go back. As you can see in the video, once the knees start bending, the hips eventually have to move back over the heels. It’s easier on your body to start moving your hips back first, right as you’re starting to bend your knees.
Once your thighs are parallel to the ground, that’s as deep as you need to go. If you have good ankle mobility, you can go a little deeper, but it’s not necessary to getting the full benefit from this move.
Squat Variation: The Goblet Squat
Once you’ve mastered the basics, you can move on to a Goblet Squat.
In a Goblet Squat, you add resistance by holding a free weight vertically in front of you. As you can see in the video above, your hands should make the shape of a goblet around the weight.
Since your arms will be closer to your body in this variation, you’ll have to have lots of practice keeping your weight over your heels. This variation definitely adds a challenge to this move, but the added resistance and arm workout will be well worth it.
Go Try It Out!
And there you have it! That’s how to do the perfect squat!
Thanks for watching this week’s video. Stay tuned for more Breakthrough Moves and some expert tips and information on getting the most out of your workout.