Squatting is one of the most basic of human movements. We squat to sit down, field a ground ball, and use the toilet. In Beastanetics, each class includes 60 seconds of squatting. Click here for an instructional video showing our 16 favorite squats.
To learn to squat properly we like to first bring our elbows to the inside of our knees to add stability. Follow these cues when you’re just getting started:
1) Begin in a standing position with feet wider than hips.
2) Descend into a squat by flexing your ankles, knees, and hips.
3) Depth will be determined partially by flexibility and partially by strength.
4) Keep your knees aligned with your toes. Don’t allow them to cave in.
5) Keep your heels flat on the ground.
6) It’s okay to turn your feet out slightly.
7) Purse your lips and exhale powerfully as you squat down.
8) Place your elbows inside your knees and push out.
9) Ascend to standing and inhale while swinging your arms back.
10) Keep your head up.
11) Do not round your back.
12) Try to establish a consistent rhythm.
13) Relax your jaw and your face. Try to smile.
Once you’ve mastered the bodyweight squat, you can begin to experiment with adding resistance in the form of a barbell, kettlebell, dumbbell, or human or animal companion.