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Proper Form for a squat

Perform dynamic stretches to loosen the hips, knees, and ankles.

Include bodyweight squats to engage muscles and practice movement.

Stand with feet shoulder-width apart or slightly wider.

Point toes slightly outward (15-30 degrees).

Brace your core by tightening your abdominal muscles.

Maintain a neutral spine throughout the movement.

Initiate the squat by pushing your hips back as if sitting in a chair.

Bend your knees while keeping them in line with your toes.

Lower your body until your thighs are at least parallel to the ground (or lower if flexibility allows).

Ensure knees do not cave inward; they should track over your toes.

Avoid excessive forward movement of the knees beyond your toes.

Keep weight balanced on your midfoot and heels.

Avoid shifting weight onto your toes.

Aim for at least 90 degrees at the knee joint (thighs parallel to the floor).

Go deeper if flexibility and form allow, without compromising technique.

Push through your heels to rise back up.

Extend your hips and knees simultaneously.

Keep your chest up and core engaged during the upward movement.

Stand tall at the top of the squat with your hips fully extended.

Reset your stance before performing another squat.

Perform static stretches focusing on the quadriceps, hamstrings, and glutes.

Include deep breathing to relax muscles post-workout.

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