Squats are a staple in any fitness routine, working your glutes, quads, and hamstrings while strengthening your core. Here’s how to perfect this essential exercise, including tips for mastering bodyweight squats and adding weighted variations when you’re ready.

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The Bodyweight Squat: Your First Step

Before you add weight, make sure your form is flawless with these bodyweight squat steps:

1. Stand Tall
   Place your feet a little wider than shoulder-width apart. Align your hips, knees, and ankles in a straight line.
2. Correct Posture
   Roll your shoulders back and down, avoiding a rounded back. Keep a neutral spine throughout.
3. Prepare Your Arms
   Extend your arms out in front of you, parallel to the floor, palms facing down, or keep elbows close to the body with palms facing each other.
4. Hinge at Your Hips
   Start by unlocking your hips and pushing them back as your knees bend.
5. Open Your Chest
   Keep your chest lifted and back straight. Focus on keeping your head and eyes forward for a neutral spine.
6. Go Low
   Squat as low as your flexibility allows, ideally with your hips sinking below your knees for maximum effectiveness.
7. Explode Upward
   Drive through your heels to stand back up, engaging your core. Imagine spreading the floor with your feet.

Pro Tip: Squat onto a box to gauge how low you’re going and maintain depth.

Weighted Squat Variations

Once you’ve mastered the bodyweight squat, add weight with these popular variations:

• Goblet Squat
  Hold a kettlebell or dumbbell at chest height. Keep your elbows inside your knees as you squat straight down, avoiding leaning forward. This variation helps you stay stable and is perfect for beginners.
• Back Squat
  For back squats, the barbell rests on your upper traps. When you lower, inhale and hold your breath, then exhale as you return to standing. Be sure to maintain proper form by keeping your torso upright and hips back.
• Front Squat
  With the barbell resting on your collarbones, elbows high, and arms bent, perform a squat while keeping your body upright. The front squat encourages a more vertical posture compared to the back squat. You can also use dumbbells in this variation.

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Common Squat Mistakes and Fixes

• Mistake #1: Not Squatting Low Enough
  Squatting shallow limits muscle engagement. For deeper squats, take a wider stance to increase your range of motion and activate more muscles.
• Mistake #2: Knees Drifting Inward
  Keep knees aligned with your toes to avoid injury. Try the “knees out” cue and engage in exercises like glute bridges to improve alignment.
• Mistake #3: Leaning Forward
  To maintain balance, avoid leaning too far forward. Put more weight in your heels, which will help keep your torso upright.
• Mistake #4: Descending Too Quickly
  Taking your time on the descent prevents injuries. Move slowly when lowering, but feel free to explode upward with controlled power.
• Mistake #5: Skipping the Warm-Up
  A proper warm-up is essential for joint and muscle readiness. Do a few rounds of bodyweight squats or try glute bridges before you add weight.

Bottom Line

Squats are a powerful exercise that strengthens your legs and glutes. Start with proper form, and gradually add weight and variations to challenge your muscles. Whether you’re a beginner or an experienced lifter, mastering squats will help you get the most out of your workouts.