Name: Playbook - Sarah Herse - Squat 101: How To Perform The Perfect Squat
Uploaded: 2023-08-15T21:29:05.501Z
Duration: 5 min
Description: Squat 101: How To Perform The Perfect Squat

The squat is often considered the king of leg exercises but it can be hard to nail the proper technique as a beginner.  Although technique will vary based on factors like anatomy & mobility, this guide will give you a starting point to find the optimal stance, knee position, hip position, and back position for a perfect squat. 

Stance: Place your feet just outside shoulder distance. Rotate the feet externally about 10-30 degrees. Keep weight balanced over the entire foot. 

Hips: Break at the hips first as you descend. Lower down until your hips are just below parallel before beginning your ascent. 

Knees: The knees will bend right after your hips and should travel slightly forward as you squat. They should be in line with your toes throughout the movement. 

Back: Maintain a neutral spine throughout. Brace your core and keep your chest tall and avoid any rounding or arching of the spine throughout the movement. 

Progression: Make sure you master your form and gradually increase difficulty/weight over time. Try this progression:
1. Body weight squat
2. Goblet squat
3. Empty barbell squat
4. Heavy barbell squats

Although technique will vary based on factors like anatomy & mobility, this guide will give you a starting point to find the optimal stance, knee position, hip position, and back position for a perfect squat. 

Stance: Place your feet just outside shoulder distance. Rotate the feet externally about 10-30 degrees. Keep weight balanced over the entire foot. 

Hips: Break at the hips first as you descend. Lower down until your hips are just below parallel before beginning your ascent. 

Knees: The knees will bend right after your hips and should travel slightly forward as you squat. They should be in line with your toes throughout the movement. 

Back: Maintain a neutral spine throughout. Brace your core and keep your chest tall and avoid any rounding or arching of the spine throughout the movement. 

Progression: Make sure you master your form and gradually increase difficulty/weight over time. Try this progression:
1. Body weight squat
2. Goblet squat
3. Empty barbell
4. Heavy barbell

Squat 101: How to perform the perfect squat

Squat 101: How To Perform The Perfect Squat

Sarah, I’m trying to decide what program to start with. I’m  46 but have gotten in pretty good shape lifting heavy 5 days a week (2 lower/3 upper). I want to lean out more without sacrificing muscle. My end goal would be to have defined muscle. I’m not afraid of having some muscle- wider back, quads, etc. Where should I start?

Amy Yeary

Appreciate the quick summarized info to know where one should begin. 🖤

Christina

Start Here!

Join the Facebook group!

Alic

Crystal

Anke Schneider

FAQ: How Many Reps Should You Do To Build Muscle?

Haven’t done a workout yet. Just viewed your video on how many reps and how much weight you use

Heidie

3 sets to start, 4 to progress, 5 sets is where champions are MADE!! Rawr!!

Paula

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I love being able to pick my weights… and to see the PROGRESS!! Yaaaaaasssss!!

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Thanks for sharing. Currently doing the 6-week beginner gym with a friend and we are loving the workout.

Celissa

FAQ: How Much Time Should You Be Spending In The Gym?

I am literally binge reading all this interesting info 😅 Thank you so much for sharing all of this!

Squat 101: How To Perform The Perfect Squat

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