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Where can I find instructions for doing back squats correctly?

3 min read

Asked by: Kim Simmons

Your feet should be about shoulder-width apart, your shoulders should rest right underneath the pads, your elbows should be bent, and your hands should be holding the handles. Release the weight and squat down, bending your knees and keeping your back, neck, and head flush against the machine.

How do you do a back squat step by step?

But I'm gonna take a big breath pull my stomach with air stay nice and tight. I'll hold that throughout the rep. Same range of motion. Again big breath the top stomach with air. I.

How do you make sure you are doing squats correctly?

Keep your head and chest upright. Slide your hands down your thighs. You want to end where your elbows meet your knees.

What does a back squat look like?

The Back Squat

To do a back squat, the bar is loaded at the top of your traps (think of them as human barbell pads), near the base of your neck. Then you simply squat down, bending at the knees and hips, working to not let your knees track too far in front of your feet.

How far down should you squat?

For powerlifting squats, you need to get the crease of your hip below the plane of your knee. This position is described as ‘below parallel’. However, when just starting to squat, you’ll want to go only as low as your natural mobility allows.

How do I keep my back straight while squatting?

Bend your knees and slowly drop into a squat. Push your butt and hips back to help keep your back straight. Do not let your knees fold inward. Keep them positioned over your feet.

What happens if you do squats wrong?

When you do squats, you’re supposed to feel the strain in your legs. If you’re feeling pain in the lower back, you’re probably doing it wrong. This means that you are putting the weight and work into your lower back muscles instead of your glutes and quadriceps. Pay attention when you squat.

Why can’t I go all the way down on squats?

While performing squats you have to push your hips out and squat down, while keeping your spine neutral and thighs parallel to the ground. In case you are finding it difficult to go down, then it might be because your hips muscles are not that flexible.

Should squats go below parallel?

You absolutely should be squatting below parallel if you are able, but there are other factors involved as well. With all of the joints and muscles involved in the squat, there are a lot of moving parts and a lot of potential problem areas along the way.

How low should you squat for glutes?

Squat depth

For the best glute activation, try to squat until your thighs are at least parallel to the floor. If you can go farther without compromising your form or experiencing discomfort, then you may be able to achieve even greater glute activation ( 6 , 7 , 8 ).

Do squats make your butt bigger?

Squats work all of the glute muscles in one movement. When you strategically recruit and tax these muscles, you can trigger hypertrophy (or muscle size growth). So, yes, squats can help you build bigger glutes.

Should I go all the way down on squats?

In order to minimize strain on the lower back, go all the way down so that your hips are well below your knee. Think about sitting down between your knees rather than pushing your hips backward.