{"id":8956,"date":"2022-12-01T05:00:00","date_gmt":"2022-12-01T06:00:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=8956"},"modified":"2022-12-02T03:14:53","modified_gmt":"2022-12-02T03:14:53","slug":"how-to-squat-properly-the-ultimate-guide","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-squat-properly-the-ultimate-guide\/","title":{"rendered":"How to Squat Properly: The Ultimate Guide"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3588119\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Barbell-Squat-713x404-1.png\" alt=\"The barbell squat is the one of the best exercises on the planet\" width=\"713\" height=\"404\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Barbell-Squat-713x404-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Barbell-Squat-300x170-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Barbell-Squat-768x435-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Barbell-Squat-600x340-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Barbell-Squat.png 883w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>One of the best exercises for you, whether you&#8217;re trying to build muscle or lose weight (or both) HAS to be the squat.<\/strong><\/p>\n<p>However, it&#8217;s also an exercise I see nearly EVERYBODY do incorrectly.<\/p>\n<p><span style=\"font-weight: 400;\">We do video form checks with every <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Client<\/a> to make sure they&#8217;re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide!\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant video form checks of your squat from a trained professional? Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>So have no fear&#8230;<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">After reading this big ass squat guide (pun intended, I suppose?) <\/span><span style=\"font-weight: 400;\">&#8211; part of our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength 101 series<\/a> &#8211; you can start performing this compound exercise safely and effectively.<\/span><\/p>\n<p><strong>Click any link below or scroll down to read the whole guide: <\/strong><\/p>\n<ul>\n<li><a href=\"#benefits_of_squat\"><span style=\"font-weight: 400;\">What are the benefits of doing squats?<\/span><\/a><\/li>\n<li><a href=\"#proper_squat\"><span style=\"font-weight: 400;\">How to do a bodyweight squat.<\/span><\/a><\/li>\n<li><a href=\"#barbell_squat_setup\">How to set up the squat rack for a barbell squat.<\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#barbell_squat\"><span style=\"font-weight: 400;\">How to do a barbell squat, step by step<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#bail_out_of_squat\"><span style=\"font-weight: 400;\">How do I bail out of a squat?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#squat_mistakes\"><span style=\"font-weight: 400;\">7 common mistakes when doing squats.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#box_squat\"><span style=\"font-weight: 400;\">Squat variations for beginners (box squat).<\/span><\/a><\/li>\n<li><a href=\"#front_squat\">How to perform a front squat.<\/a><\/li>\n<li><a href=\"#pistol_squat\">How to perform a one-legged squat (the pistol squat).<\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#start_squat\"><span style=\"font-weight: 400;\">How to start squatting like a pro.<\/span><\/a><\/li>\n<\/ul>\n<p><span id=\"more-21628\"><\/span><\/p>\n<h2><a name=\"benefits_of_squat\"><\/a>What Are the Benefits of Squats?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3587905 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-effective.png\" alt=\"As this sign shows, the squat is a super effective exercise.\" width=\"510\" height=\"173\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-effective.png 510w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-effective-300x102-1.png 300w\" sizes=\"(max-width: 510px) 100vw, 510px\" \/><\/p>\n<p><strong>Squats are one of the most foundational functional movements in our lives.<\/strong>\u00a0Let\u2019s talk about the benefits and why you should be squatting all the time.<\/p>\n<p><strong>#1) We\u2019re designed to squat:<\/strong> We\u2019ve been squatting since we\u00a0were\u00a0babies, but as we get older and sit in unnatural positions all day, our squat form goes from perfect to terrible.<\/p>\n<p>Crap.<\/p>\n<p dir=\"ltr\"><em>In many countries, people often sit in a full squat for hours at a time.\u00a0<\/em><\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3587297\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/third-world-squat-713x475-1.jpg\" alt=\"In many parts of the world, a squat is a normal position to sit in for hours. \" width=\"335\" height=\"223\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/third-world-squat-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/third-world-squat-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/third-world-squat-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/third-world-squat-600x400-1.jpg 600w\" sizes=\"(max-width: 335px) 100vw, 335px\" \/><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">From an evolutionary standpoint &#8211; it makes sense that we are genetically designed to, and can be really good at &#8211; squatting. <\/span><\/p>\n<p dir=\"ltr\">Before modern-day furniture and technology, you didn\u2019t stop sitting in a full squat once you got older like we do today&#8230;you continued squatting your entire life.<\/p>\n<p dir=\"ltr\">That&#8217;s why squatting is one of the <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-functional-fitness-exercises-and-workout-plans\/\" target=\"_blank\" rel=\"noopener noreferrer\">key moves for functional fitness<\/a>.<\/p>\n<p dir=\"ltr\"><strong>#2) Squats are a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-12-best-compound-exercises-for-beginners-how-to-train-efficiently\/\" target=\"_blank\" rel=\"noopener noreferrer\">compound movement<\/a> that recruits most of our muscles &#8211;<\/strong> this means it\u2019s a movement that uses multiple muscle groups and joints (your hip and knee joints) to complete.<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3587301\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat.gif\" alt=\"The squat movement as shown here.\" width=\"480\" height=\"270\" \/><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\"><strong>A simple bodyweight squat<\/strong> &#8211; which I\u2019m demonstrating above &#8211;<\/span>\u00a0uses almost every <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-the-best-core-exercises-how-to-strengthen-your-core\/\" target=\"_blank\" rel=\"noopener noreferrer\">muscle in the core<\/a> and lower body.<\/p>\n<p dir=\"ltr\">If you add a dumbbell or barbell into the equation, I would even argue that they use <em>every single<\/em> major muscle group to complete.<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3632262\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/goblet-squat.gif\" alt=\"The goblet squat is a great way to build muscle for women.\" width=\"359\" height=\"202\" \/><\/p>\n<p dir=\"ltr\">In addition to every muscle in your &#8220;legs,&#8221; you need your:<\/p>\n<ul>\n<li dir=\"ltr\">Hips<\/li>\n<li dir=\"ltr\">Back<\/li>\n<li dir=\"ltr\">Core<\/li>\n<li dir=\"ltr\">Shoulders<\/li>\n<li dir=\"ltr\">Arms.<\/li>\n<\/ul>\n<p dir=\"ltr\">Nothing is left out with this monster movement.<\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Because of the utilization of a large amount of muscle groups, squats cause your body to increase our anabolic hormone production, helping us <a href=\"https:\/\/www.nerdfitness.com\/blog\/lose-weight-and-build-muscle-or-do-one-then-the-other\/\" target=\"_blank\" rel=\"noopener noreferrer\">lose fat and build muscle<\/a>.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/span><\/p>\n<p dir=\"ltr\"><strong>#3) Squats will help strengthen your bones and your muscles (and your knees!), and can also increase flexibility<\/strong>.<\/p>\n<p dir=\"ltr\">Increasing the strength in your knees and hips (and entire body) reduces your chance of injury while doing both athletic movements and everyday life things (such as shoveling the driveway or standing up and sitting down).<\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">And by learning to squat deeply, safely, you\u2019re improving your range of motion and helping make you antifragile and protecting yourself against future injury. <\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">Bazinga!<\/span><\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3587345\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/bazinga.gif\" alt=\"Sheldon knows how amazing squats are for you, as demonstrated by this clever smile. \" width=\"259\" height=\"361\" \/><\/p>\n<p dir=\"ltr\"><b>If your goals are to:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Build muscle and get stronger, squats will get you there faster.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lose weight and get \u2018toned,\u2019 squats will get you there faster.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Look better naked, squats will get you there faster.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get healthier and happier, squats will get you there faster.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Feel like an absolute badass in the gym, squats will get you there faster. <\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>In short, squats are amazing<\/strong>.<\/p>\n<p><i><span style=\"font-weight: 400;\">(See what I did there?)<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">My name is Staci Ardison, I\u2019m a <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Senior Coach<\/a>\u00a0at Nerd Fitness, and my life has been absolutely transformed by barbell training, which is why I\u2019m so excited to share this guide with you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Back in 2011, I could <a href=\"https:\/\/www.nerdfitness.com\/blog\/female-powerlifters-meet-staci-ardison\/\" target=\"_blank\" rel=\"noopener noreferrer\">barely pick up a pink dumbbell<\/a>, and now I regularly compete in powerlifting competitions.<\/span><\/p>\n<p>Here&#8217;s a scene of my homemade squat rack:<\/p>\n<p><strong><img loading=\"lazy\" class=\"aligncenter wp-image-3960330\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/staci-squat.gif\" alt=\"Staci doing a barbell squat\" width=\"413\" height=\"459\" \/><\/strong><\/p>\n<p><strong>I am so excited to teach you how to squat today, as I\u2019ve taught tons of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching clients<\/a> how to get started too.\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tWant to learn to squat heavy like Coach Staci? Learn more about our online strength coaching program!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p dir=\"ltr\">Let&#8217;s start off by taking a look at the bodyweight squat &#8211; the first move you should master before you add weight.<\/p>\n<h2 dir=\"ltr\"><a name=\"proper_squat\"><\/a><strong>How to Do a Bodyweight Squat With Proper Form<\/strong><\/h2>\n<p dir=\"ltr\"><span style=\"text-decoration: underline;\"><strong><img loading=\"lazy\" class=\"aligncenter wp-image-3587906 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-sequence-539x600-1.jpg\" alt=\"This series of photos shows you how to do a proper squat.\" width=\"539\" height=\"600\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-sequence-539x600-1.jpg 539w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-sequence-269x300-1.jpg 269w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-sequence-600x668-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-sequence.jpg 713w\" sizes=\"(max-width: 539px) 100vw, 539px\" \/><\/strong><\/span><\/p>\n<p dir=\"ltr\"><strong>The setup for the squat exercise is incredibly simple.<\/strong><\/p>\n<ul>\n<li dir=\"ltr\">Stand with your feet slightly wider than your hips.<\/li>\n<li dir=\"ltr\">Your toes should be pointed slightly outward &#8211; about 5 to 20 degrees outward (the wider your stance, the more you&#8217;ll want to rotate your feet outward).<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3588108\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-feet-713x301-1.png\" alt=\"Your heels should be slightly wider than hip width apart, with your toes pointed outward\" width=\"713\" height=\"301\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-feet-713x301-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-feet-300x127-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-feet-768x324-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-feet-600x253-1.png 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<ul>\n<li dir=\"ltr\"><span style=\"font-weight: 400;\">Look straight ahead and pick a spot on the wall in front of you.<\/span><\/li>\n<li dir=\"ltr\"><span style=\"font-weight: 400;\">Look at this spot the entire time you squat, not looking down at the floor or up at the ceiling.<\/span><\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>I go over the setup of a bodyweight squat and the full movement in this video:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Staci Demonstrates A Proper Bodyweight Squat | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/32vfud6KWSk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>1) <\/b><strong>Put your arms straight out in front of you, parallel to the ground.\u00a0<\/strong>Keep your chest up and proud, and your spine in a neutral position.<\/p>\n<p><b>2) Your weight is on your feet \u2013 it should be on the heels and the balls of your feet,<\/b><span style=\"font-weight: 400;\"> as if they were pasted to the ground. You should be able to wiggle your toes the entire movement (though that\u2019s not a part of squatting!).<\/span><\/p>\n<p><b>3) Keep your entire body tight the entire time, your core flexed like you\u2019re bracing to be punched in the gut!<\/b><\/p>\n<p><b>4) Breathe deeply into your stomach, break at your hip and push your butt back.<\/b><span style=\"font-weight: 400;\">\u00a0Keep sending your hips backwards as your knees begin to bend. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to start with your hips back, and not by bending your knees.<\/span><\/p>\n<p><b>5) As you squat down, focus on keeping your knees in line with your feet. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">Many new lifters need to focus on pushing their knees out so they track with their feet. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your knees start to come inside the toes, push them out (but not wider than your feet).<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure your knees aren&#8217;t moving inward toward each other through the movement &#8211; this is very common.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3587420\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-713x377-1.jpg\" alt=\"Make sure you go deep enough with your squats!\" width=\"713\" height=\"377\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-300x159-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-600x317-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>6) Squat down until your hip joint is lower than your knees (what we call \u201cparallel\u201d in the squat game). <\/b>Note: if you THINK you might not be squatting deep enough, you probably aren\u2019t!<\/p>\n<p><b><img loading=\"lazy\" class=\"wp-image-3587418 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-not-deep-enough.jpg\" alt=\"Keep going when doing your squat.\" width=\"200\" height=\"350\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-not-deep-enough.jpg 215w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-not-deep-enough-171x300-1.jpg 171w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/b><\/p>\n<p><b><img loading=\"lazy\" class=\"wp-image-3587419 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-good.jpg\" alt=\"Your squat should go about this low.\" width=\"204\" height=\"292\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-good.jpg 262w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-good-209x300-1.jpg 209w\" sizes=\"(max-width: 204px) 100vw, 204px\" \/><\/b><\/p>\n<p><strong>Once at the bottom, it\u2019s time to stand back up from your squat:<\/strong><\/p>\n<p><b>7) Keeping everything tight, breathe out and drive through your heels<\/b><span style=\"font-weight: 400;\"> (keep the balls of your feet on the ground as well).<\/span><\/p>\n<p><b>8) Drive your knees outward (away from each other) the same way you did on the way down,<\/b> and squeeze your butt at the top to make sure you\u2019re using your glutes.<\/p>\n<p dir=\"ltr\"><strong>Here is a video from us nerds at Team Nerd Fitness (with instructions from Jim, lead trainer at our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">1-on-1 Online Coaching Program<\/a>) that will teach you good form on a\u00a0bodyweight squat, including all the mistakes NOT to make:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Bodyweight Squat | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/cB0cOX7gePg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Once you can do multiple sets of 15+ deep bodyweight squats with proper form, it\u2019s time to move onto barbell squats!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you are confident in doing bodyweight squats and want to work up to a barbell squat, follow our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">Gym Workout Level 4 Program<\/a>, which includes dumbbell goblet squats, a good stepping stone to barbell squats:<\/span><\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_dr4dyi2cum dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img src=\"https:\/\/fast.wistia.com\/embed\/medias\/dr4dyi2cum\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><b>The majority of the population has some sort of mobility issue (including myself!) that they are working on fixing.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We have LOTS of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 coaching clients<\/a> who are new to squatting, and it often comes down to ankle flexibility and hip mobility. <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">If you spend all day, every day, sitting in a desk chair, this might be you.<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">If you want us to help you fix your squat depth and start getting stronger, that\u2019s what we\u2019re here for!\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLearn how to squat deep, properly and safely. Learn more about how our coaching program can help: \t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"barbell_squat_setup\"><\/a>How to Set Up Properly For The Barbell Back Squat<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3880268\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-squatting.jpg\" alt=\"female powerlifter squat barbell for competition powerlifting\" width=\"697\" height=\"358\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-squatting.jpg 2508w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-squatting-300x154-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-squatting-713x366-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-squatting-768x394-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-squatting-1536x789-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-squatting-2048x1052-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-squatting-600x308-1.jpg 600w\" sizes=\"(max-width: 697px) 100vw, 697px\" \/><\/p>\n<p><b>#1) Find your squat rack! <\/b><span style=\"font-weight: 400;\">It\u2019ll look something like this, with an unattached barbell:<\/span><\/p>\n<p><strong>A. Squat Stand:<\/strong><img loading=\"lazy\" class=\"aligncenter wp-image-3587722\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-stand-467x600-1.png\" alt=\"If you find a squat stand like this in your gym you are good to squat!\" width=\"388\" height=\"499\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-stand-467x600-1.png 467w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-stand-234x300-1.png 234w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-stand-600x771-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-stand.png 699w\" sizes=\"(max-width: 388px) 100vw, 388px\" \/><\/p>\n<p><strong>B. Power Cage\/Squat Rack:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3588116\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-Rack-383x600-1.png\" alt=\"\" width=\"383\" height=\"600\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-Rack-383x600-1.png 383w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-Rack-191x300-1.png 191w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Squat-Rack.png 417w\" sizes=\"(max-width: 383px) 100vw, 383px\" \/><\/p>\n<p><strong>C. Half Rack (Least favorite*):<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3588117\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Half-Rack.png\" alt=\"\" width=\"308\" height=\"343\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Half-Rack.png 497w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/Half-Rack-270x300-1.png 270w\" sizes=\"(max-width: 308px) 100vw, 308px\" \/><\/p>\n<p><em>*I don&#8217;t like Half-racks without adjustable safety bars &#8211; if you want to squat deep the barbell might hit the immovable bars! Not cool. Aim for the A or B options if you have the choice!<\/em><\/p>\n<p><strong>Note: a squat rack is NOT the same thing as a Smith Machine, where the barbell is attached to the machine, and slides up and down two bars:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584079\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/smith-machine.jpg\" alt=\"Don&#039;t use the Smith Machine, unless it&#039;s for inverted rows at the gym.\" width=\"375\" height=\"500\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/smith-machine.jpg 375w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/smith-machine-225x300-1.jpg 225w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/p>\n<p><strong>You do NOT want a Smith Machine. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">You need a completely unattached barbell in order to do a barbell squat properly and safely. Don\u2019t squat in a Smith Machine.<\/span><\/p>\n<p>Coach Jim explains why in this video:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"New to fitness? Don&#039;t make this beginner squat mistake!\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/w4YWCOWsmVE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>#2) <\/strong><b>Set the height of the bar to be about the same height as your collarbone. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">Not sure how to set the height of the bar? I got you:<\/span><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\"><iframe loading=\"lazy\" title=\"102 - Squat Rack Intro Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/56bylxp1ok?dnt=1&#038;videoFoam=true\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"100%\" height=\"100%\"><\/iframe><\/div>\n<\/div>\n<p><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><span style=\"font-weight: 400;\">If your options are either too high or too low, it\u2019s always best to set the pins slightly lower than you need them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t want to have to get up on your toes to rack\/unrack the bar, especially as the weight gets heavier.<\/span><\/p>\n<p><b>#3) Decide if you are going to do a high bar squat, or a low bar squat. Either is fine, but there IS a difference:<\/b><\/p>\n<p><span style=\"text-decoration: underline;\"><strong><img loading=\"lazy\" class=\"aligncenter wp-image-3587725 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/high-vs-low-bar-squat.jpg\" alt=\"These two photos show the high vs low bar grip for squat\" width=\"712\" height=\"190\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/high-vs-low-bar-squat.jpg 712w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/high-vs-low-bar-squat-300x80-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/high-vs-low-bar-squat-600x160-1.jpg 600w\" sizes=\"(max-width: 712px) 100vw, 712px\" \/><\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The \u201cLow Bar Back Squat\u201d is the most common form done by beginners, general lifters, and powerlifters. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also the form taught in <\/span><em><a href=\"https:\/\/www.amazon.com\/gp\/product\/B006XJR5ZA\/ref=as_li_ss_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B006XJR5ZA&amp;linkCode=as2&amp;tag=nerdfitn-20\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Starting Strength<\/span><\/a><\/em><span style=\"font-weight: 400;\">, one of the best books for beginners on the market. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So we\u2019ll be focusing on that version for the rest of this section:<\/span><\/p>\n<p><b>#4) <\/b><b>Always squat with just the bar<\/b><span style=\"font-weight: 400;\"><strong> to start<\/strong> \u2013 <\/span><b>as we discuss in \u201c<\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/02\/06\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>How much weight should I be lifting<\/b><\/a><b>,\u201d <\/b><span style=\"font-weight: 400;\">even if you\u2019re planning on squatting 500 lbs, always start with just the bar!<\/span><\/p>\n<h2><a name=\"barbell_squat\"><\/a>How to Do a Proper Barbell Back Squat, Step By Step<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3587901\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-low-bar-713x293-1.jpg\" alt=\"Here&#039;s how to properly do a barbell squat\" width=\"713\" height=\"293\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-low-bar.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-low-bar-300x123-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-low-bar-600x247-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>1) Facing the bar, step under it,\u00a0and put your hands around it on either side of you.\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">For this type of squat in our example, we are going to want a thumbless grip, so that our wrists are properly aligned with our forearms.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3587729\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-thumbless-grip-1.jpg\" alt=\"This photo shows the squat grip we will start with.\" width=\"357\" height=\"187\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-thumbless-grip-1.jpg 357w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-thumbless-grip-1-300x157-1.jpg 300w\" sizes=\"(max-width: 357px) 100vw, 357px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The width of your grip will be dependent on flexibility, but generally, a narrower (hands closer to your shoulers) grip will help create a meaty shelf for you to place the bar on the muscles in your upper back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you lack the flexibility for the narrower grip (which is super common), start out wider, then slowly bring it in as you get more flexible.<\/span><\/p>\n<p><b>See the difference here between a \u201chigh bar, wrapped grip\u201d (Left) and \u201clow bar, thumbless grip\u201d (right):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3587732\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-grip-examples.jpg\" alt=\"Here are the two common grips for your barbell squat.\" width=\"712\" height=\"190\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-grip-examples.jpg 712w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-grip-examples-300x80-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-grip-examples-600x160-1.jpg 600w\" sizes=\"(max-width: 712px) 100vw, 712px\" \/><\/p>\n<p><b>And now time to DO A BARBELL BACK SQUAT!<\/b><\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_4miki3c9of dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img src=\"https:\/\/fast.wistia.com\/embed\/medias\/4miki3c9of\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><strong>Definitely watch the video above and listen to the instructions, and then read this description when you need to restart:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With the weight on your shoulders, step back from the supports.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your feet should be slightly wider than hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00a0Your toes should be slightly pointing outward.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flex your stomach, squeeze your glutes, inhale deeply into your stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Move your butt back, squat down slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Continue to drop until the tops of your legs are parallel or lower (the crease of your hip is below your waist).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Explode back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After your set is complete, walk carefully forward to return the weight to the rack, and lower it down safely onto the supports.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High-five yourself, you just did a barbell squat!<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><strong>Not sure if you squatted deep enough?<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Record yourself! 95% of the people I see doing squats in a gym don\u2019t go deep enough!<\/span><\/p>\n<p><b>Nervous about squatting correctly? <\/b><span style=\"font-weight: 400;\">Yes, I am a mind reader, and yes we can help you!<\/span><\/p>\n<p><b>If you want an expert to check your squat form check out our <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>1-on-1 Coaching program<\/b><\/a><b>.<\/b><span style=\"font-weight: 400;\"> Our coaching app lets you record and send a video of your movement directly to your coach, who will provide specific feedback and build a custom program just for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Interested?<\/strong> Click below to jump on a free call with our team to see how our online coaching program will get you the results you\u2019re after:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLet us check your squat form! We\u2019ll also build you a killer strength training program. Learn more:\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><b><a name=\"bail_out_of_squat\"><\/a>How To Bail Out of a Squat Safely<\/b><\/h2>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\"><iframe loading=\"lazy\" title=\"103 - Dumping Weight Safely Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/mam9psd1he?dnt=1&#038;videoFoam=true\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"100%\" height=\"100%\"><\/iframe><\/div>\n<\/div>\n<p><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><b>If you are going to squat, you have to know how to \u201cfail\u201d at squatting safely! <\/b><span style=\"font-weight: 400;\">After all, there\u2019s nothing scarier than being stuck in the bottom of a squat movement and not knowing how to get out of there!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A squat is very different from a barbell deadlift in that aspect: if you fail on a deadlift, you just don\u2019t pick up the weight. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you fail on a squat, you\u2019re trapped under a bar&#8230;with potentially a lot of weight on it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can lead to SERIOUS injury. So please, learn how to bail out of a squat safely before you start attempting to do heavy barbell squats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will help give you the confidence to push yourself and get stronger!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant help getting strong as hell? Let our coaches build a custom strength program for you:\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2>7<a name=\"squat_mistakes\"><\/a>\u00a0Common Mistakes When Doing Squats<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3587894\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-mistakes-1-713x402-1.png\" alt=\"As these two photos shows, keep your feet planted while you are doing your squat.\" width=\"713\" height=\"402\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-mistakes-1-713x402-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-mistakes-1-300x169-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-mistakes-1-600x339-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-mistakes-1.png 714w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>The squat is a basic movement, but those new to lifting often fall victim to a handful of common mistakes.<\/strong><\/p>\n<p>Let&#8217;s take a look at some of the big problems and how to fix it!<\/p>\n<p><strong>#1) Coming up on your toes with your knees forward during your squat<\/strong><\/p>\n<p dir=\"ltr\">It\u2019s important to keep your <span style=\"text-decoration: underline;\">heels on the ground the entire time<\/span> you\u2019re squatting.<\/p>\n<p dir=\"ltr\">You should be driving down through your heels, and in order to do that, they need to be on the ground!<\/p>\n<p dir=\"ltr\">While some of your weight will be on the balls of your feet, you never want all of your weight to be on the balls of your feet or your toes.<\/p>\n<p dir=\"ltr\">You should be able to lift your toes up off the ground and wiggle them at any point and it shouldn\u2019t change anything about your squat.<\/p>\n<p><b>#2) Not going deep enough on your squats<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3587420 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-713x377-1.jpg\" alt=\"Make sure you go deep enough with your squats!\" width=\"713\" height=\"377\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-300x159-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-600x317-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Your squat should hit at least parallel (middle image above) &#8211; where your hip joint goes below the knee.<\/strong><\/p>\n<p>Depending on what you\u2019re training for, you can go lower, but in order to maximize the muscles worked in the squat, it needs to be done to at least parallel or lower (you can see lower in the upper right image).<\/p>\n<p>If you squat above parallel (a partial squat) you&#8217;re leaving the hamstrings out of the movement. This puts more pressure on the knee &#8211; the force put on your knee is actually reduced as you drop below parallel.<\/p>\n<p><em>Unfortunately, there&#8217;s a\u00a0lot of misunderstanding\u00a0about squats and knee issues.<\/em><\/p>\n<p dir=\"ltr\"><strong>The deeper the squat, the more glutes that are activated as well.<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a> This will result in more muscle being created from the squat, as shown by this infographic:<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3897558\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-infographic.png\" alt=\"This infographic shows that a full squat will achieve three times the muscle growth as a half squat. \" width=\"1092\" height=\"1092\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-infographic.png 1200w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-infographic-300x300-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-infographic-600x600-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-infographic-150x150-1.png 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-infographic-768x768-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-depth-infographic-100x100-1.png 100w\" sizes=\"(max-width: 1092px) 100vw, 1092px\" \/><\/p>\n<p dir=\"ltr\"><strong>Now, a deeper squat is typically harder, both strength and flexibility wise.<\/strong><\/p>\n<p dir=\"ltr\">However, depending on your goals, squatting to parallel may make more sense.<\/p>\n<p dir=\"ltr\">If you\u2019re struggling hitting depth there could be many causes &#8211; you could have poor ankle mobility, tight hip flexors and\/or hamstrings, weak glutes, or poor pelvic alignment (among many other things).<\/p>\n<p dir=\"ltr\"><span style=\"font-weight: 400;\">This is something we work closely with our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching clients<\/a> on, and often prescribe ankle and hip mobility drills to help clients reach proper depth on squats!<\/span><\/p>\n<p dir=\"ltr\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tA Nerd Fitness Coach can help you grow strong&#8230;safely. Learn more here.\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><b>#3) Knee Positioning\u00a0<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3587895\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-knee-position.jpg\" alt=\"Don&#039;t let your knees cave in like this during your squat.\" width=\"196\" height=\"307\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-knee-position.jpg 196w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-knee-position-192x300-1.jpg 192w\" sizes=\"(max-width: 196px) 100vw, 196px\" \/><\/p>\n<p>When you squat, you want your knees to track along with your toes.<\/p>\n<p><span style=\"font-weight: 400;\">This means if you are looking down at your knees and feet, your knees should be aligned at the same angle as your feet throughout the movement.<\/span><\/p>\n<p><strong>This infographic shows you the correct knee position for a squat:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3897559\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-form-infographic.png\" alt=\"This infographic shows proper squat form, with knees aligned with the feet during the movement.\" width=\"747\" height=\"747\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-form-infographic.png 996w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-form-infographic-300x300-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-form-infographic-600x600-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-form-infographic-150x150-1.png 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-form-infographic-768x768-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-form-infographic-100x100-1.png 100w\" sizes=\"(max-width: 747px) 100vw, 747px\" \/><\/p>\n<p>Everyone&#8217;s exact positioning is going to be slightly different, but they should not be on the outside or the inside of the foot.<\/p>\n<p><strong>#4) Back Positioning\u00a0<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3587896\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-back-position.jpg\" alt=\"Don&#039;t let your back cave in like so when doing squats. \" width=\"257\" height=\"306\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-back-position.jpg 257w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-back-position-252x300-1.jpg 252w\" sizes=\"(max-width: 257px) 100vw, 257px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Your chest should be up <\/span><span style=\"font-weight: 400;\">and your shoulders should be back<\/span><span style=\"font-weight: 400;\">, like you\u2019re King Kong about to pound your chest proudly. <\/span><\/p>\n<p>Your body should stay in this position the entire time.<\/p>\n<p>You don&#8217;t want your shoulders to round forward, but you also don&#8217;t want to hyperextend your back either.<\/p>\n<p>Keeping your spine in a neutral position <span style=\"font-weight: 400;\">will help your spine safe and build a strong foundation throughout the heavy squat movement.<\/span><\/p>\n<p><strong>#5) Head Positioning\u00a0<\/strong><strong><br \/>\n<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3587897\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-head-position.jpg\" alt=\"Don&#039;t let your head come up like so during your squat movement.\" width=\"253\" height=\"306\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-head-position.jpg 253w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-head-position-248x300-1.jpg 248w\" sizes=\"(max-width: 253px) 100vw, 253px\" \/><\/p>\n<p>Many coaches will tell their lifters to look up, as that is the direction in which you want to be moving, but this is actually the last thing you want to do.<\/p>\n<p>Take a second quick and look at the ceiling (I&#8217;ll wait! \ud83d\ude42 ).<\/p>\n<p><strong>Now, see that position your <b>neck vertebrae are in<\/b>?<\/strong> That is a very unsafe position for your spine to be in, especially when more weight starts getting included in the equation.<\/p>\n<p>You also don&#8217;t want to be looking directly at the floor.<\/p>\n<p><strong>Look straight out in front of you the entire time,<\/strong> with your head in a &#8220;neutral&#8221; position. Your chin should be in a position where you could hold a tennis ball between your chest and your chin.<\/p>\n<p><strong>#6) Attempting to keep your shins vertical.<\/strong><\/p>\n<p>Unless there is a current underlying knee issue that would cause additional pain &#8211; <span style=\"text-decoration: underline;\">the shin can and should go past vertical in the squat<\/span>. This will often allow a deeper squat which will build more strength and stability in the knee.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3756889\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/steve-bodyweight-squat.gif\" alt=\"Rebel Leader Steve doing the bodyweight squat\" width=\"460\" height=\"259\" \/><\/p>\n<p>A forward lean in the shins is also present when we engage in any number of daily activities such as walking up steps or standing up from a chair. Squat as deep as you are able, but do not focus on holding a vertical shin.&#8221;<\/p>\n<p><strong>#7) Too much weight on the heels\/on the outside or inside of feet during your squat<\/strong><\/p>\n<p dir=\"ltr\">When trying to fix coming up on your toes, or your knee positioning, it is common for people to focus so much on keeping their weight on their heels that they forget to keep the balls of their feet on the ground!<\/p>\n<p dir=\"ltr\">Some of your weight will still be on the ball of your foot &#8211; if you are truly only having weight on your heels, it\u2019s pretty hard to balance.<\/p>\n<p><em>To the same effect, if the inside of your foot or the outside of your foot comes up off the floor, this is also not a good thing!\u00a0<\/em><\/p>\n<p><span style=\"font-weight: 400;\">How do you know if you\u2019re making these mistakes? Simple! <\/span><\/p>\n<p><strong>Record yourself doing squats. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">I do. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">And so does anybody else who is serious about improving their squats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Often we look VERY different than we think we look when doing an exercise, so having a video of the movement is often the only way we can improve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you can\u2019t self-diagnose your squat challenges, let us help!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLet us check your form and teach you to squat properly! Learn more about our Coaching Program:\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><b><a name=\"box_squat\"><\/a>Squat Variations for Beginners (Box Squat):<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3587908 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-box-713x403-1.png\" alt=\"Squatting on a box like so is a great way to start squatting. \" width=\"713\" height=\"403\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-box-713x403-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-box-300x169-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-box-768x434-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-box-600x339-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/squat-box.png 1387w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p dir=\"ltr\"><b>In this section, we\u2019re going to go over some squat variations to help you improve your form and build confidence before hitting the <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">free weights section of the gym<\/a>. <\/b><\/p>\n<p dir=\"ltr\"><strong>If you&#8217;re struggling to do a squat correctly, don&#8217;t fret!<\/strong><\/p>\n<p dir=\"ltr\"><b>I\u2019m going to teach you about\u2026<\/b><\/p>\n<p dir=\"ltr\"><b>BOX SQUATS!<\/b><\/p>\n<p dir=\"ltr\">Squatting to a box will help teach you to sit back and keep your weight on your entire foot, instead of squatting with your knees forward and up on your toes.<\/p>\n<p dir=\"ltr\">Squatting back to a box is also great for people who have bad knees and can&#8217;t do bodyweight squats anymore.<\/p>\n<p dir=\"ltr\"><b>You can do box squats with a barbell as well, but for this explanation, we\u2019re just going to keep it simple with bodyweight box squats. <\/b><\/p>\n<p dir=\"ltr\"><strong>In order to do this, find a box or a chair that is the right height so when you sit on it, you are at parallel with your squat.<\/strong><\/p>\n<p dir=\"ltr\">Your options include things like step stools, milk crates, or the smallest box at the gym (there&#8217;s usually a set of plyo boxes, and the shortest is around 10&#8243;.)<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3587867\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/box-squat.gif\" alt=\"Using a box to squat like so is a great way to start bodyweight squatting. \" width=\"480\" height=\"270\" \/><\/p>\n<p dir=\"ltr\"><strong>The lower the box, the more it will help you develop stronger hips and low back<\/strong> &#8211; the box at exactly parallel will help you more with quad strength.<\/p>\n<p dir=\"ltr\">Set up exactly as if you were going to do a regular bodyweight squat, only standing about a foot in front of the box.<\/p>\n<p><strong>1) Breathe in deeply, brace your core, move your butt back, and keep your knees in line<\/strong> tracking in the same direction as your toes, and squat back until you sit completely on the box.<\/p>\n<p>Don&#8217;t plop back on the box, make it slow and deliberate while keeping your entire body tight.<\/p>\n<p><strong>2) Now, don&#8217;t move! Think about your positioning:<\/strong><\/p>\n<ul>\n<li>Are your back and core still super tight?<\/li>\n<li>Is your weight on your heels and your midfoot?<\/li>\n<li>Is your head in a neutral position?<\/li>\n<\/ul>\n<p>Great, now stand up by driving your hips upward, don&#8217;t let your weight shift forward and onto your toes (drive through your heels!), shoulders and chest up, knees out keeping them lined up with your toes.<\/p>\n<p dir=\"ltr\"><em>For your first few, feel free to sit on the box while you evaluate your positioning, but as you get better at them, sit back and then quickly stand up again.<\/em><\/p>\n<p dir=\"ltr\"><strong>You know you&#8217;re doing a good squat when\u00a0<\/strong>you can stand back up from the bottom of a squat position without having to lean forward and use momentum to get up.<\/p>\n<p dir=\"ltr\">You can squat, touch your butt to the box, and then stand back up without having to shift your weight around!<\/p>\n<p dir=\"ltr\">KEEP THAT BUTT BACK!<\/p>\n<h2 dir=\"ltr\"><a name=\"front_squat\"><\/a>How to Perform a Front Squat<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"How to do a Proper Front Squat - Regular Grip | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/bUTMmMtjOq4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p dir=\"ltr\"><strong>If you&#8217;re up for a similar-but-different squat, try&#8230;<\/strong><\/p>\n<p dir=\"ltr\"><strong>The barbell front squat!<\/strong><\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" class=\"aligncenter wp-image-3756986\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/barbell-front-squat.gif\" alt=\"Coach Staci performing the barbell front squat\" width=\"548\" height=\"308\" \/><\/p>\n<p dir=\"ltr\">A front squat moves the weight from behind you to in front of you, which requires different muscles and mobility in different places.<\/p>\n<p dir=\"ltr\">I personally alternate front squats and back squats on my leg days.<\/p>\n<p dir=\"ltr\"><em>Make sure you read our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">full guide on how to do a proper front squat<\/a>.\u00a0<\/em><\/p>\n<p><strong>I know all of this can be overwhelming, so the important thing is that you START!<\/strong>\u00a0I realize I sound like a broken record at this point, but I really want you to begin strength training today.<\/p>\n<p>We created our free guide, <strong><span style=\"text-decoration: underline;\"><em>Strength Training 101: Everything You Need to Know<\/em><\/span><\/strong>, just for that purpose. I&#8217;d love to send it to you, because I know it&#8217;ll help you overcome any fears and confusion and have you getting stronger TODAY<\/p>\n<p>Get it when you sign up in this box below &#8211; I&#8217;m excited to hear what you think of it!<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"21628\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"141.95.47.215\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-12-02 02:30:14\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"pistol_squat\"><\/a>How to Perform a One-Legged Squat (The Pistol Squat)<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Achieving the One-Legged Squat (How to Master the Pistol Squat)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/1FnBkfCSWYM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>In the video above, Coach Jim shows you how to perform the one-legged squat, also known as the pistol squat.<\/strong><\/p>\n<p><strong>To perform a one-legged squat:<\/strong><\/p>\n<ul>\n<li>Squat down on one leg as low as you can go.<\/li>\n<li>Keep the heel flat on the ground and lift the other leg out in front of you.<\/li>\n<\/ul>\n<p>It&#8217;ll look something like this:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3594768\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/pistol-squat.gif\" alt=\"The one legged &quot;pistol&quot; squat is a great advanced bodyweight movement.\" width=\"479\" height=\"270\" \/><\/p>\n<p>If this is too much, work on performing an assisted one-legged squat.<\/p>\n<p>Perform an assisted one-legged squat by holding onto a doorframe, squat rack, rings or another stable object, then squat down on one leg as low as you can go.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3595104\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/assisted-one-legged-squat.gif\" alt=\"A small stool can help when you first start doing one legged squats!\" width=\"480\" height=\"270\" \/><\/p>\n<h2><b><a name=\"start_squat\"><\/a>How to Start Squatting Like A Pro<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3880269\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-golf-squat-scaled-1-scaled.jpg\" alt=\"Female golf player with putter squatting to study the green at golf course.\" width=\"800\" height=\"311\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-golf-squat-scaled-1-scaled.jpg 2608w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-golf-squat-300x117-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-golf-squat-713x277-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-golf-squat-768x298-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-golf-squat-1536x597-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-golf-squat-2048x795-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/woman-golf-squat-600x233-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>Squats are awesome.<\/strong><\/p>\n<p><em>How awesome? Look at that woman above owning her squat before owning her putt!<\/em><\/p>\n<p>Once you&#8217;ve mastered the Back Squat, give <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-the-front-squat-a-definitive-guide\/;\" target=\"_blank\" rel=\"noopener noreferrer\">Front Squats<\/a> a try!<\/p>\n<p><b>And if you want to learn more about squats, or you\u2019re looking to build more confidence before you get started, we have a few options for you: <\/b><\/p>\n<p><b>1) If you are somebody that wants to follow a tailor-made program designed around their life and goals, <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>check out our popular 1-on-1 Online Coaching Program<\/b><\/a><b>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter wp-image-2945774 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/coach-ad-11-713x295-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>2) If you want a snazzy app to teach you exactly how to start crushing squats, check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>3) Download our free Strength 101 Guide, which you can get when you sign up in the box below:<\/b><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"21628\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"141.95.47.215\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-12-02 02:30:14\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><b>And I\u2019d love to hear from you! PLEASE leave your questions, squat or fitness or otherwise below so we can answer them and become best friends:<\/b><\/p>\n<p style=\"padding-left: 30px;\"><i><span style=\"font-weight: 400;\">What struggles do you have when trying to squat?<\/span><\/i><\/p>\n<p style=\"padding-left: 30px;\"><i><span style=\"font-weight: 400;\">What questions do you have?<\/span><\/i><\/p>\n<p style=\"padding-left: 30px;\"><i><span style=\"font-weight: 400;\">If you haven\u2019t squatted before, what else do you need us to tell you to give you the confidence to start squatting TODAY!?<\/span><\/i><\/p>\n<p><b>-Staci <\/b><\/p>\n<p dir=\"ltr\"><strong>PS: <\/strong>Be sure to check out the rest of the <span style=\"text-decoration: underline;\"><strong>Strength Training 101<\/strong><\/span> series:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: How to Get Strong<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2013\/03\/18\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Find the Right Gym<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">6 Beginner Gym Workouts: A Beginners Guide to the Gym<\/span><\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/01\/14\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Strength Workouts<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/02\/06\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">How Much Weight Should I Be lifting?<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do Inverted Rows<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-the-front-squat-a-definitive-guide\/;\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do a Front Squat<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do The Bench Press<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/05\/28\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do The Overhead Press<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/10\/07\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do The Deadlift<\/a><\/li>\n<\/ul>\n<p><b>PPS: <\/b><span style=\"font-weight: 400;\">I typed this whole article while sitting in a squat. Okay, no I didn\u2019t, but that would have been cool.<\/span><\/p>\n<p dir=\"ltr\"><strong>###<\/strong><\/p>\n<p dir=\"ltr\"><em>photo source: <a href=\"https:\/\/pixabay.com\/photos\/barbell-gym-squat-rack-man-3895455\/\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell Squat<\/a>, spotpoint74 \u00a9 123RF.com, \u00a0<a href=\"https:\/\/www.flickr.com\/photos\/jtcoleman\/3423894497\" target=\"_blank\" rel=\"noopener noreferrer\">power rack<\/a>, <a href=\"https:\/\/www.roguefitness.com\/rogue-s2-squat-stand-2-0\" target=\"_blank\" rel=\"noopener noreferrer\">squat stand<\/a>, <a href=\"https:\/\/ohiofitnessgarage.com\/products\/residential-power-cage-strencor\" target=\"_blank\" rel=\"noopener noreferrer\">squat rack<\/a>, Otmar Winterleitner \u00a9 123RF.com<\/em><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">Check out <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24276305\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a> on squats and anabolic hormone production.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">Think about it like this: if you were to attach a laser to the end of each of your knees, the laser would track between your second and fourth toes.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Read,&#8221;Effects of squat training with different depths on lower limb muscle volumes.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31230110\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\">How to Squat Properly: The Ultimate Guide<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the best exercises for you, whether you\u2019re trying to build muscle or lose weight (or both) HAS to be the squat. However, it\u2019s also an exercise I see nearly EVERYBODY do incorrectly. We do video form checks with every Online Coaching Client to make sure they\u2019re squatting correctly, and we use a LOT [\u2026]<br \/>\nThe post How to Squat Properly: The Ultimate Guide first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":8958,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8956"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=8956"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8956\/revisions"}],"predecessor-version":[{"id":9054,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8956\/revisions\/9054"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/8958"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=8956"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=8956"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=8956"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}