{"id":2727,"date":"2016-08-31T00:00:00","date_gmt":"2016-08-31T00:00:00","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/8-tips-perfect-squat\/"},"modified":"2025-02-20T12:17:26","modified_gmt":"2025-02-20T10:17:26","slug":"8-tips-perfect-squat","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/8-tips-perfect-squat\/","title":{"rendered":"8 Tips for the perfect squat"},"content":{"rendered":"

Squats can be one of the best exercises<\/strong><\/a> to improve your strength<\/strong> and to tone<\/strong> as it is a functional exercise<\/strong>. However,\u00a0with that said you, will need to do the squat correctly in order to achieve the maximum benefit.\u00a0What most people do not realize is that they are already squatting every day; when you use the bathroom, picking something off the floor or just even getting up and down from your office chair.<\/p>\n

Let\u2019s have a look at the some tips to get you down into that perfect squat<\/p>\n

1.\u00a0Have a proper stance<\/strong><\/p>\n

Make sure you have a proper stance. This\u00a0means feet<\/strong> should be hip-width<\/strong> –\u00a0or slightly more than hip-width –\u00a0apart with your toes<\/strong> turned slightly outwards.<\/p>\n

2.\u00a0How to grip the bar<\/strong><\/p>\n

The closer you will grip the bar, the more you will be activating those upper back muscles.<\/strong> Make sure that you grip the bar evenly when unracking it because\u00a0trying to move a bar around while it is loaded on your back can cause injuries.<\/p>\n

3.\u00a0How to prepare\u2026 take a deep breath in<\/strong><\/p>\n

When unracking the bar and going down into your squat, take a deep breath in and\u00a0when you return to the starting position breathe out. This will help you exert force for for the difficult part of a squat.<\/p>\n

4.\u00a0Sit back in your squat<\/strong><\/p>\n

When going down into the squat position, sit back as if you were going to sit down into a chair. Thit means that you need to let your hips<\/strong> lead the way and not bending your knees first. This will ensure that your knees do not go over the toes. Keep your weight<\/strong> on your heels,<\/strong><\/p>\n

5.\u00a0Keep your back straight<\/strong><\/p>\n

Activate your core<\/strong> to keep your back nice and flat, without having to worry about itbeing arched during the movement. When you are down in the squat, your back should be parallel to your shins.<\/p>\n

6.\u00a0Keep your head up and never look down<\/strong><\/p>\n

By looking up, you will keep your head up which will assist in keeping your back straight and\u00a0help you have that perfect technique.<\/p>\n