Avoid Injury! Here is How to do Squats Correctly


Squats are one of the easiest and most effective way to tighten and tone your lower body, and one of the best exercise to get rid of cellulite. You can also increase strength, balance and bone density, while improving inner and outer thighs, quads, hamstrings, calves, abs and buttocks, all at the same time!

However, I see many people performing squats incorrectly, especially women, and I cringe every time I see it being done wrong.  I even see squats being done with weights in the incorrect form. I had a knee injury before, unrelated to squats, but I figured I’d post about it to help people out.

I am no expert, but I am very “by the book” and I take time to research anything I am passionate about so I can be my best at it, such as working out. From what I gathered, these are a few squat tips you can follow to help.


  • Warm-up 5-10 minutes before hand
  • Keep feet hip-width apart
  • Toes should face forward, slightly pointed outward
  • Your knees should not go beyond your toes
  • Keep your chest up
  • Keep your hips back (as if you are sitting in a chair)
  • Press down through the heels while pushing your hips back (places more emphasis on glutes and hamstrings)
  • Squat down until your thighs are at least parallel to the floor


  • Do not squat while standing on the tips of your toes (adds stress to the knees)
  • Do not round your back (bad for your spine)
  • Do not lock your knees on in the top range (instead, rise up until your knees are 95% locked out and immediately drop into the next repetition)

Please be safe getting fit. I wouldn’t wish a knee injury on anyone. Also, I strongly advise you to get your form right before you add weights!

Consult with a fitness expert for more details. Or just Google it, visiting credible websites, like I did. Good information is FREE now-a-days! 🙂

Thanks! You've already liked this
No comments