Although a squat is relatively simple, the nuances in your technique will help you hit the right muscles and prevent injury. The squat is the number one strength training exercise that leads to injuries so doing it properly should be your top priority.
Always start off light! Before you master the technique, try practicing with just your bodyweight or the barbell to help maintain balance. Alternatively you could also do ball squats which will help you bring it lower and activate more glutes and hamstrings. If you still feel that squatting isn’t safe for you, I would recommend starting with hamstring curls and extensions to build up your strength before moving on to squats.
- Getting started.Grab the bar tight with a medium grip. Place the bar on your upper-back by dipping under the bar. Keep your chest raised.
- Unrack it by straightening your legs. Step back with straight legs. Lock your hips and knees.
- Your knees should be a little wider than shoulder width apart with your toes pointing slightly outwards. Take a big breath, hold it and Squat down. Push your knees out while moving your hips back. Keep your spine (lower back) completely neutral. Keep your feel flat but place the brunt of the weight on your heels.
- Break Parallel. Squat down until your hips are below your knees. (Picture yourself sitting down in chair). Brining your thighs parallel to the ground isn’t low enough to activate your glutes. You must break parallel.
- Squat Up. Break parallel then Squat back up. Keep your knees out and chest up. Lock your hips and knees at the top. Breathe.
As mentioned earlier, using a ball is great for keeping your spine neutral and activating your glutes. You can also pulse at the bottom of the movement to really add intensity to your set.