5 steps to the perfect squat

11 May 2017 by
First published: 15 May 2017

Dodge injury and feel confident in the gym with our 5 steps to the perfect squat, straight from the experts.

It’s common knowledge that the squat is an important compound movement for creating buns of steel and targeting multiple leg muscles. Perform it right and you will be on your way to building muscle and sculpting your ideal shape. Perform it wrong, however, and you can cause some serious damage. It’s always best to get some guidance from a professional if you’re trying out something for the first time. A personal trainer can see if you’ve got the right technique before you start increasing the weight.

But for now, with the help of Myprotein fitness expert Charlotte Campbell and celebrity personal trainer Mario Kaspers, here are five tips to nail that squat.

Maintain good posture

With any lifting movement, posture is key. When squatting you should keep your back straight at all times. This is especially important if you add weights to your squat as you’ll put unnecessary pressure on your neck and risk injury. Charlotte says, Posture is everything, so be confident with it. Puffing out your chest and keeping your shoulders in line will improve your form and prevent injury.’

Pay attention to your knees and toes

Mario stresses that you should ‘make sure the weight of the squat is on the heels and balls of your feet. Be careful to keep your knees in line with your feet, ensuring your knees do not go past your toes’. This will help you to keep that good posture too, targeting the correct muscles rather than straining the wrong ones.

Go low

Make sure the squat is deep enough. To really feel the impact Mario says, ‘Squat down until your hip joint is parallel with your knees. You should really feel the burn of the squat in your thighs and your glutes, which should help to tone up and strengthen these muscles.’ So ladies, get low!

Keep your abs engaged

Never underestimate the power of your core muscles. Charlotte says, ‘Tighten and engage your stomach muscles as you lower down. Not only will this give those muscles an extra workout, it will also benefit you when adding weights. The more muscles engaged in the lift, the more power you’ll have.’

 Watch yourself

 If there is no one around to help you out, Charlotte suggests using a mirror to spot for mistakes. ‘You may feel like you are sitting back too far at first. To pump up your workout, place a resistance band just above the knee to prevent your knees rolling inwards.’