Squats are one of the foundational exercises in weight lifting, targeting multiple muscle groups including the quadriceps, hamstrings, glutes, and lower back. Performing squats with proper form is crucial to maximize benefits and minimize the risk of injury. Follow these step-by-step instructions to ensure you execute squats correctly:

Step-by-Step Instructions 1. Initial Position

Stand with your feet shoulder-width apart. Make sure your toes are pointed slightly outward, aligning with your knees. This stance provides a stable base and helps in maintaining balance.

2. Engaging Core and Back

Engage your core muscles by tightening your abdominal muscles. Keep your chest up and your back straight throughout the movement. Avoid rounding your back as this can lead to injury.

3. Starting the Squat

Begin the squat by pushing your hips back as if you are about to sit on a chair. Your knees should start to bend, but ensure they do not extend past your toes. This helps in maintaining proper alignment and reducing stress on the knee joints.

4. Lowering Your Body

Continue to lower your body until your thighs are parallel to the ground. Your knees should remain in line with your toes, and your weight should be distributed evenly across your feet. Keep your heels firmly planted on the floor. If you are unable to go this deep, lower yourself as far as you can while maintaining good form.

5. Returning to Initial Position

Push through your heels to rise back up to the initial standing position. Ensure that your knees and hips extend simultaneously. Maintain a controlled movement throughout, avoiding any jerking or sudden motions.

6. Breathing

Inhale as you lower your body and exhale as you push back up. Proper breathing helps in maintaining rhythm and reduces strain on your muscles.

Form Check

While performing squats, periodically check your form in a mirror or have a partner observe your technique. Ensure that:

• Your knees are aligned with your toes and do not extend beyond them.
• Your back remains straight, and your chest is up.
• Your heels stay grounded throughout the movement.

By following these steps and maintaining proper form, you will effectively target the intended muscle groups and minimize the risk of injury. Squats, when done correctly, are an excellent exercise for building lower body strength and improving overall fitness.