Hi, my name is Bob and I have been teaching fitness at the YMCA here in Canada for almost 40 years. I am 70 years old and I loooove squats!
To be honest, I’ve been working on doing this move right for the past 20 years, and I’ve gone to numerous fitness meeting and conferences around this topic.
So, in this post, I want to share with you what I know about how to do a proper squat the correctly, both with and without using weights.
Also, I want to mention that squats are one of the BIG FIVE FITNESS EXERCISES, which I am doing a series about and you can read about here on this website!
How to do a Proper Squat with weights and without them! (STEP BY STEP Instructions)
Stand in neutral with your feet shoulder width apart, with your toes pointing straight ahead. Your shoulders are down and relaxed and your chin is slightly tucked inward. Imagine someone pulling your head straight up.
As you bend at the knee, allow your knees to move straight out over the toes. Your body is on a slight slant forward, and your back is straight. Your tail bone is moving back and upwards.
You will maintain this position as your body moves down, keeping your head looking straight ahead and maybe slightly looking up.
Take a deep breath and blow the air out of your lungs as you lower.
Suck your bellybutton into your spine as you move down, and breathe in on the way up.
This will help you engage your transverse abdomens core muscle that will keep you more stable and give you more power.
You can go as low as you can keeping your heels flat on the ground.
If at any time, you feel that this is too much for your body, don’t lower yourself so far.
The squat will build muscle mass in your glutes (bum), in your legs (quads, hamstrings, and calves) and along your spine (multifidus).
Once you can go all the way to the bottom, try resting in that position for awhile before rising.
In terms of shoes, I like to wear New Balance Minimus shoes when doing these squats. These shoes simulate “bare feet”. They look like they offer no support but they fit like a glove and are perfect for all kinds of exercise.