The squat is a tried and true exercise that many people participate in when they really want their butt kicked – literally. However, this post claims that most people doing it are doing it wrong. One issue that is brought up is that many people that are doing squats are really not dipping down towards the ground deep enough to do enough work.
- For starters, squatting down far enough (aka scoring good squat depth) is key. “If you don’t get a lot of hip flexion during the squat, you won’t use your glutes. Depth of squat matters a great deal in terms of improving your glutes and hamstrings,”
- Your lower body: Standing with your feet slightly wider than your hips and with your toes turned out, squat down to a point where your femur (thigh bone) is parallel to the floor. Your kneecap should be almost directly over your big toe at the bottom of the squat.
- Your upper body: “Some people squat like a melting candle — everything sort of falls,” he says. It should go without saying that that’s not the right form. While it’s impossible to squat straight up, your body should lean forward about 45 degrees, Boyle says.
“It’s a tried-and-true move for a reason: It hits the spot when you’re looking for a workout to quite literally kick your butt. We’re talking about the functional, no-frills squat. The multi-joint move works your glutes and quads and can strengthen your hamstrings, too. But there’s just one problem — most people are doing it wrong.”