How to do the perfect squat

A body weight squat pops up quite often in Get Fit Today sessions, and it’s important to make sure you do it right. The reason we use the ‘bodyweight’ squat so often is tht it uses more than 200 upper and lower body muscles, is safe to perform and can improve your total body strength.  However, if done wrong it can put undue pressureon your knees and lead to back pain as well, so it’s important to know how to do it correctly and for the best results: 

Common mistakes

  1. Lifting your heels off of the floor. Your heels should stay in contact with the floor throuhgout the exercise. As you start lowering into a body weight squat, your weight shifts back onto your heels. This shift helps keep your knees from pushing too far forward over your toes. If you shift your weight forward on to the balls of your feet, your knees will push forward past your toes which places undue stress on your knee joints, which can lead to back pain.

  2. Bending over too far. If at any point during the squat, you find yourself looking at the floor, this is probably because your back isn’t straight and you are bent forwards. Straighten your back and push your chest out.

  3. Extending your knees too far forwards. For a quick check of proper knee placement, look down during a squat to see if the tips of your toes are visible—if so, you’re probably good, and if not, you need to sit back a little bit more

  4. Squatting TOO low! Going past the 90 degree point in a squat puts a lot of stress on knees and quad muscles, and doesn’t provide enough leverag