How-to Squat Like A Boss

No matter what form of fitness you’re into, you’re most likely going to run into squats during your training. 

As any instructor, trainer or coach will tell you, the squat is one of the best exercises you can do. 

To list a couple benefits, squats:

  1. Strengthen most of the muscles in your body (including your legs, core and back)

  2. Reduce the risk of injury by improving your mobility and flexibility.

  3. Build athleticism, strength and muscle mass

  4. Enhance fat loss by burning lots of calories

But, they can be a bit tricky to learn and maybe even painful for some. Here are some tips to help. 

Let’s start with the mechanics - using the bodyweight air squat: 

  1. Position your feet

Squat Tutorial Foot Image.jpg

  • Set your feet just outside of your shoulders or a bit wider.

  • Align your feet straight forward or just slightly turned out (between 5-12 degrees).

2. Brace your core

Squat Tutorial Brace .jpg

  • Breathe in through your nose filling your stomach with air. 

  • Squeeze your butt pulling your belly button to your spine. This motion should “tuck your hips in”. 

  • Exhale and tighten your stomach to lock in the position

3. Stay Tall

Squat Tutorial Tall.jpg

  • Look straight ahead and pull your head back between your shoulders.

  • Reach your arms out in front of your body (parallel to the floor). 

4. Hinge first

Squat Tutorial.jpg

5. Create torque as you lower

Squat Tutorial Torque.jpg

  • Drive your knees out while keeping your feet secure.

  • Try to “spread the floor with your feet”.

  • (This motion will allow you to sink low and have more power)

6. Rise and reset

Squat Tutorial Rise Reset.jpg

  • Stand up from the squat the same way you came in - knees out, feet secure, arms ahead and spine aligned.

  • Once you reach the top, squeeze your butt and tighten your abs before 

Rob Atkin