HOW TO SQUAT CORRECTLY

Let’s discuss one of the most effective exercises—the mighty squat! More importantly, let’s focus on how to perform squats safely. Squats aren’t just for fitness enthusiasts; they are a hidden gem for building stronger legs, improving posture, enhancing mobility, and, of course, they certainly help with that perfect peach shape. Here are just a few reasons and benefits of incorporating squats into your routine, whether as part of your workout or simply as an exercise snack during your day (meaning that if you have a spare minute, you can do some squats without needing workout gear).  These benefits t will inspire you to practice this exercise regularly:

Leg Power – Your quads, hamstrings, and glutes receive an excellent workout. Core Strength – Your abs and lower back engage to maintain balance.

Boosts Mobility – Squats enhance flexibility in your hips and knees. Burns Calories – Larger movements translate to greater energy expenditure!

Everyday Superpower – You naturally squat whenever you sit down or stand up—so why not improve your technique?

How to Squat Correctly

THE BASIC SQUAT

 

1: Stand with feet shoulder-width apart.

2: Engage your core.

3: Keep your chest up and back straight.

4: Hinge at hips and lower down

by pushing hips back and bending knees.

5: Lower until thighs are parallel

to the ground (or deeper if possible).

6: Drive back up by pushing through heels and squeezing glutes at the top.

7: Aim to do between 30 to 60 reps (until you feel challenged)

THE SIT-TO-STAND SQUAT

If you are a beginner to squats then you can always start with sit-to-stand squats to build strength and confidence then progress when you are ready for a squat (as above)

 

1: Sit on a sturdy chair with feet shoulder-width

apart and flat on the ground.

2: Engage your core and press through your heels to stand.

3: Lower yourself slowly, keeping your chest up

and knees aligned with your toes.

4: Use arms for balance if needed,

but avoid pushing off legs.

5: Aim to do between 30 to 60 reps (until you feel challenged)

THE SEATED LEG EXTENSION

Seated single-leg extensions are ideal for those with limited mobility or recovering from injury, as they strengthen the quadriceps and maintain knee stability with minimal strain. So this is a good alternative that you can use.

 

1: Sit on a sturdy chair with feet flat

and back straight.

2: Extend one leg until straight,

squeezing the thigh muscles.

3: Hold for a second, then lower with control.

4: Repeat on the other leg,

aiming for 10–15 reps per side

(or until you feel challenged).

What Muscles are Used in a Squat

The muscles you engage when you perform the basic squat are your quadriceps, hamstrings, glutes, and core muscles. Strengthening these muscles enhances movement and maintains lower body strength for life!

SUMMARY

Squats are key for building strength, mobility, and balance, supporting daily activities like walking and climbing stairs. They protect joints, improve posture, and reduce injury risk, crucial for long-term health. So no excuse you now know how to squat correctly and equally a couple of great alternative exercises. Always here to keep you motivated and educated on how you can keep on investing in your future health squat. And of course, walking is a great way to look after your lower body health and you can find the playlist here of all my free Home Walking Workouts and some of these have a few squats thrown in. Click here for the playlist.   

If you have limited mobility you can follow along to my seated workouts to help with your lower body strength and overall health. Click here for the playlist. Lucy