Squats are a foundational exercise for building lower body strength, particularly targeting the legs and glutes. To get the most out of this exercise, it's crucial to focus on proper form. Here's how to perform squats correctly:

Bodyweight Squats

Begin with bodyweight squats to master the movement before adding weights.

1. Stand with your feet shoulder-width apart and toes slightly pointed out.
2. Engage your core and keep your chest up.
3. Push your hips back as if you are sitting into a chair, lowering your body until your thighs are parallel to the ground.
4. Ensure your knees stay behind your toes and in line with your feet.
5. Press through your heels to return to the starting position.

Weighted Squats

Once you are comfortable with bodyweight squats, you can progress to using weights for added resistance.

1. Hold a barbell across your upper back or a dumbbell in each hand.
2. Position your feet shoulder-width apart and toes slightly pointed out, just like in bodyweight squats.
3. Engage your core and keep your chest up.
4. Push your hips back and lower your body until your thighs are parallel to the ground, maintaining the alignment of your knees and toes.
5. Press through your heels to lift back up to the starting position.

Remember to start with a light weight to ensure proper form and gradually increase the weight as you become more comfortable and confident in the movement.

Form Tips

• Keep your back straight and avoid rounding your spine.
• Look straight ahead to maintain a neutral neck position.
• Engage your core throughout the entire movement to support your lower back.
• Ensure your knees track in line with your toes to prevent injury.

By focusing on these key points, you'll maximize the effectiveness of your squats and build strong, powerful legs and glutes.