The Proper Way to Squat
The Proper Way to Squat
The Proper Way to Squat


Squats are a commonly found exercise in most people’s workout routines. However, we often see people not using correct form when squatting. This can cause problems with the lower back by causing strain to those muscles. It is important to keep correct form so only the muscles that need to be engaged will be, and the lower back muscles will not be put under an unnecessary strain.


Here are 5 guidelines to keep in mind for good form while squatting.




  1. Keep your feet shoulder-width apart as this is the standard stance for squatting. You also want to have your toes pointed outward slightly.
  2. Drive your feet into the ground to create stability for the exercise. Keeping your feet planted will help with muscle engagement and alignment.
  3. Keep your chest up to keep your shoulders and back from rounding out during the exercise. This can be especially detrimental if you placed weights on your back.
  4. Now you are ready to initiate the downward movement into a full squat. Your hips will be back, and your knees will end up no further than your toes. Your core should be braced during the entire descent. Take a few seconds to descend so your muscles can feel the tension longer and work harder. Inhale as you go down.
  5. Pause when your thighs are parallel to the ground, and exhale as you drive your feet into the group to ascend back to a standing position. Try to tuck your pelvis in a neutral position at the top of the squat.


With these guidelines, doing a squat in correct form is doable. However, if you need back and lumbar support while doing these types of exercises, we recommend using one of our exercise trainers while you work out. They all provide back and lumbar support which can be essential to your workouts so you can easily do these exercises that would normally cause you difficulty. We recommend our Double Band, Snatch Band, Snatch Band 2 Vest, or Body Band for these type of exercises.