Ah, squats. The quintessential exercise that has been around since, well, forever. Whether you’re training for strength, mobility, or just trying to maintain good health, squats are your best friend. But, let’s be honest, they can also be a little tricky if you’re not doing them correctly. Don’t worry, though—I’m here to walk you through the proper way to squat, share some common pitfalls, and answer questions that you might not even know you had.
At 50+ years of age, with plenty of time spent on the gym floor and reading studies (and sometimes ahem getting a bit too sore the next day), I’ve seen it all. And I’m here to tell you everything I’ve learned. No secrets. Just straight-up knowledge, backed by research.
Why Squats Matter
Before we dive into the “how,” let’s quickly talk about why squats are so essential:
- Total-Body Engagement: Squats activate muscles in your thighs, hips, glutes, core, and lower back. It’s the ultimate compound movement.
- Functional Strength: Real-life tasks, like sitting down, getting up, picking things up, or climbing stairs, all require the same movement patterns you use in squats.
- Bone Health: Weight-bearing exercises like squats stimulate bone growth and help prevent osteoporosis, especially important as we age.
- Posture and Stability: Regular squatting strengthens your core and lower back, contributing to better posture and balance.
Proper Squat Form: Step-by-Step
Okay, now that you understand why squats are crucial, let’s talk about the how. The correct squat is not just about dropping your hips and hoping for the best. Done wrong, squats can strain your knees, lower back, or even your ankles. Here’s how to get it right.
Step 1: Set Your Feet Right
Your stance will depend on your body type and comfort, but generally, your feet should be about shoulder-width apart. You may choose to slightly turn your toes outward, but keep it subtle—no need to point them drastically.
Common mistake: A lot of people tend to either spread their feet too wide or point their toes out at extreme angles. This misalignment can cause knee and hip discomfort over time. If you’re unsure, practice in front of a mirror and find a position that feels natural.
Step 2: Engage Your Core and Straighten Your Back
Before you squat, take a deep breath and brace your core like you’re about to get punched in the stomach (but in a good, supportive way, not a dangerous one). This engagement will stabilize your torso and protect your spine from the pressure that builds during the movement.
Pro tip: Imagine there’s a string pulling you upright from the top of your head. You should maintain a neutral spine throughout the squat.
Step 3: Lower Your Body
Now comes the fun part. Begin the squat by pushing your hips back—this is key. Think about sitting back into a chair rather than just dropping down. Keep your chest up and your weight distributed evenly between your heels and mid-foot.
Common mistake: Many people lean forward too much, causing their knees to extend beyond their toes. This places unnecessary stress on the knee joints. To avoid this, make sure to push your hips back first.
Step 4: Go Deep, But Not Too Deep
Lower your body until your thighs are parallel to the ground, or even slightly below, if you’re mobile enough. The deeper you squat, the more you activate your glutes and hamstrings, but don’t force it. Only squat as low as you can while maintaining good form.
Important note: If you feel any pain in your knees, lower back, or hips, stop immediately. Pain is your body’s way of saying, “Hey, something’s off!” In that case, reassess your form or consult a specialist.
Step 5: Drive Through Your Heels
To rise back up, push through your heels and mid-foot—not the toes. As you press upward, keep your knees in line with your toes and avoid letting them cave inward. Imagine you’re pushing the floor away from you rather than just standing up.
Common mistake: Standing up by pushing through the toes can lead to a weak or unstable squat. It’s a fast track to injury, especially in your knees and lower back.
Step 6: Repeat with Control
Don’t rush the movement. Squats are about control and strength, not speed. As you stand up, engage your glutes at the top and reset before going back down.
Common Squat Mistakes and How to Fix Them
- Knees Caving In: This is a biggie and often happens when the hip abductors (the muscles on the outer thighs) are weak. Strengthening these muscles through exercises like lateral leg raises or clamshells can help.
- Heels Lifting: If your heels lift off the ground, you’re either too far forward on your toes, or your calves and ankle flexibility need some work. Try doing squats with a small plate under your heels to help with mobility.
- Curved Back: A rounded back during a squat is a sign that you’re either not bracing your core properly or you have limited flexibility. Focus on keeping a neutral spine, and if necessary, consider working on your flexibility.
- Not Going Low Enough: If you can’t squat deep, don’t force it! Focus on gradually improving your flexibility. Until then, squatting to parallel is perfectly fine.
Who Should Avoid Squats, or Modify Them?
Some people have conditions that might make squats difficult, or even unsafe, without modifications. These include:
- Severe knee or back injuries: If you have ongoing issues, consult with a healthcare provider before squatting. You might need a tailored program.
- Pregnant women: Consult your doctor first, but squats can generally be performed safely in pregnancy with appropriate modifications, like using a bench for support.
- People with balance problems: You might want to start with supported squats (holding onto a stable object) or even chair squats.
How to Progress
Once you’ve mastered the basic squat, you can increase the intensity. Add weight, use a box for deeper squats, or explore variations like Bulgarian split squats or goblet squats to target different muscle groups.
Real People, Real Opinions on Squats
- Mary, 62, USA
“I started squatting again after a long break, and I noticed a huge improvement in my mobility and energy. My knees used to hurt going up the stairs, but now, I feel stronger and more stable. It’s like I’m getting younger!” - Khalid, 30, UAE
“I didn’t used to care much about squats—until I started powerlifting. Now, I see squats as the foundation of all my lifts. If my squat form isn’t right, everything else suffers. It’s the king of all exercises.” - Mia, 48, Canada
“I’ve had back pain for years. Squats scared me at first, but after working with a physiotherapist and learning proper form, my back pain has decreased significantly. It’s tough, but worth it!” - Javier, 54, Spain
“Squats were one of the first exercises I reintroduced when I got serious about fitness in my 50s. I had to start with bodyweight and focus on technique, but now I’m doing weighted squats and feel so much stronger overall.” - Tina, 24, UK
“I love squats for toning my legs and glutes. I started squatting heavier a few months ago, and it’s transformed my body. But the form? That’s what I needed to get right first—before adding weight.”
In Conclusion
Squats are simple, but mastering them takes a bit of time and attention to detail. Focus on form, listen to your body, and gradually increase the intensity. Whether you’re squatting for strength, mobility, or simply to improve your everyday movements, this exercise will reward you in the long run. Just remember—good things take time, and a little patience and proper technique go a long way!
