If you're squatting with a bar
Keep your shoulders down and place the bar at the top of your shoulder blades, not on your neck. Your feet should be shoulder-width apart, with your toes pointing slightly outwards.
Here are a few pointers on doing a squat correctly:
- Look straight forward, focusing on a point at eye level, to open up your chest. You should retain the natural curve in your back so that you can squeeze your abs.
- Don't let your knees go too far forwards when you bend them. Your bum should move backwards, with your back remaining straight. Keep your head and spine perfectly in line.
- At the bottom of your squat, your thighs should be parallel to the ground. To stand back up, push hard through your legs until you're back in the starting position. Never arch your back as this could cause injury.
Take a breath in before you squat, then do a long exhale as you stand back up. There you have it! You now know how to do the perfect squat!