How to do a proper squat

In short: The squat is a basic exercise for the legs and glutes that also trains core stability. It can be done without weights at home or with a barbell in the gym.

In more detail: In a squat, the hips, knees and ankles bend at the same time. The aim is a controlled movement with a stable back in which the weight stays over the middle of the foot. How deep you go depends on mobility and technique.

In detail

• Stance: Feet about hip- to shoulder-width apart, toes turned slightly outwards. The whole foot stays on the floor, including the heel.
• Movement: Push your hips back and down as if sitting onto a chair. Your upper body naturally leans forward a little.
• Knees: The knees point in the same direction as the toes and should not cave inwards. It is normal for many people that they travel a little past the toes.
• Back: Keep the spine as neutral as possible, chest up, eyes forward. Avoid a rounded back under load.
• Depth: Go as deep as you can while keeping good form. Over time, many people reach the position where the thighs are roughly parallel to the floor or lower.
• Breathing: Breathe in and brace your core before lowering, breathe out as you push up.
• Getting started: Squats to a bench or chair, where you briefly sit down, are good for learning. Later, weights such as a dumbbell held in front of the chest can be added.
• Progressing: First consolidate technique and repetitions, then increase the weight step by step (progressive-overload-krafttraining-prinzip, krafttraining-fuer-anfaenger).
• Safety: With heavy weights, use safety bars or a training partner. Anyone with knee or back problems should seek professional advice first.