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Performing squats with proper form is crucial for safety and effectiveness. Here's a concise guide:
1 Start with your feet shoulder-width apart, toes slightly pointing outward.
2 Keep your chest up, shoulders back, and core engaged for stability.
3 Initiate the squat by pushing your hips back and bending your knees simultaneously, as if sitting back into a chair.
4 Lower your body until your thighs are parallel to the ground, or as far as your flexibility allows, keeping your knees in line with your feet.
5 Maintain a neutral spine throughout; don't round your back.
6 Push through your heels as you stand up, extending your hips and knees to return to the starting position.
7 Keep your weight balanced over the middle of your feet.
8 Exhale as you rise, and inhale as you descend.
Practice with proper form using lighter weights initially, and consider seeking guidance from a fitness professional to ensure correct technique.