It's true that a squat is one of the best basic moves for your butt, but doing it wrong can make it harder to see the results you're looking for — not to mention lead to back or knee injuries. So it's important to learn the move correctly, and slowly, before you start adding variations and weights into the mix. Pin or print this poster to help you remember to keep the weight in your heels for a squat done right, then read these step-by-step instructions on perfecting the move.
- Stand with your head facing forward and your chest held up and out.
- Place your feet shoulder width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
- Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
You can also check out our instructional video on how to do a squat here: