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Proper Form for a squat

Perform dynamic stretches for hips, knees, and ankles

Include bodyweight squats to activate muscles

Stand with feet shoulder-width apart

Point toes slightly outward (15-30 degrees)

Brace your core by tightening your abdominal muscles

Keep your chest up and shoulders back

Initiate the squat by pushing your hips back

Bend your knees while keeping your heels flat on the ground

Lower your body until your thighs are parallel to the ground (or as low as comfortable)

Ensure knees track over your toes and do not cave in

Maintain a neutral alignment between knees and toes

Aim for hip crease to be below the knee if flexibility allows

Avoid bouncing at the bottom of the squat

Press through your heels to stand back up

Keep your chest up and core engaged during the ascent

Extend your hips and knees simultaneously

Inhale during the descent

Exhale as you push through your heels to return to a standing position

Maintain a neutral spine throughout the movement

Avoid rounding your back or leaning excessively forward

Perform static stretches focusing on the hips, quads, and hamstrings

Include foam rolling if necessary to aid recovery

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