Name: Playbook - Sarah Herse - Squat 101: How To Perform The Perfect Squat
Uploaded: 2023-01-30T21:38:31.874Z
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

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

Christina

Start Here!

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

FAQ: How Many Sets of An Exercise Should You Do

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

How To Select The Appropriate Weight for an Exercise

FAQ: How Long Should You Rest Between Sets When Lifting?

FAQ: How To Safely Max Out A Lift

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

Squat 101: How To Perform The Perfect Squat

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