How to Squat:
Proper Squat Form Tips

Learn how to squat with proper form using the tips on this page. Doing so ensures that you reap the benefits of squats and continue to train injury-free.

If you haven't already viewed the guide to proper squat technique, then the article, squat exercise, is must-reading.

Squat Exercise Tips. As with any exercise, the squat does carry risks if not performed with proper technique. Many individuals find that they eventually injure themselves because -- despite what they may think -- they don't know how to squat correctly.

• Use Proper Technique, Or Else... Through months and years of improperly performing the squat exercise technique, one could potentially develop knee, ankle, or back problems. Squatting uses so many different muscle groups, and damage done can occur gradually and in many different areas if you're not careful. So, even if you've been getting away with questionable form, understand that it can (and probably will) come to bite you in the ass.
  
  I realize that I'm stressing technique a lot, but it really is that important. At the same time, though, I don't want to scare you away from squatting; so let me make it clear that well-executed squats actually protect the knees, ankles, and back from injury (not to mention they build loads of power and muscle).
• Get a Second Opinion. If you are not sure how to squat properly, seek the help of a strength coach or someone at your gym who actually knows how to squat. Another option is to videotape yourself doing squats, upload it to youtube, post it on a reliable fitness forum, and ask for feedback.
• Always Warm Up. You should think of warm-up sets as being just as important as your heaviest work set. It's very common to see squats as the first exercise in a weight lifting workout routine. If this is the case, then I recommend doing 3-5+ warm-up sets in addition to the rest of your warm-up routine. Even if the squat isn't the first exercise in your workout routine, I still recommend you do 1-2+ warm-up sets, especially if you're lifting heavy weight for low reps. If you don't have the time to warm up, then you don't have the time to squat -- It's as simple as that.
• Better Safe Than Sorry. Always keep in mind that if it hurts, stop, and do not continue with this exercise until you know what is wrong and how it occurred. If you have the slightest doubt that you won't be able to finish a rep without using terrible form, then it is in your best interest to stop. Re-rack the weight or lower it to the safety pins.

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