The PERFECT Squat
Hint: You’re Probably Doing It Wrong
Table of Contents
- Why Squats Are Essential
- Step-by-Step Guide to a Perfect Squat
- Common Squat Mistakes (And How to Fix Them)
- Advanced Squat Techniques
- Squat Myths Debunked
- Final Thoughts
Why Squats Are Essential
Squats are the king of all exercises because they:
- Build strength in your legs, core, and glutes 🍑
- Increase mobility and flexibility
- Boost athletic performance (jump higher, run faster)
- Burn serious calories (goodbye, dad bod)
- Prevent injuries by strengthening stabilizer muscles
📖 Research Backed: According to a study published in The Journal of Strength and Conditioning Research, squats improve functional movement patterns and reduce the risk of knee and lower back injuries.
🎥 Watch This: Dr. Peter Attia on Why Squats Are a Must
Step-by-Step Guide to a Perfect Squat
- Set Your Stance: Feet shoulder-width apart, toes slightly out.
- Brace Your Core: Imagine someone is about to punch you in the stomach. 💥
- Engage Your Lats: Pull your shoulders down and back.
- Hinge at Your Hips: Push your hips back before bending your knees.
- Lower Down: Aim for thighs parallel to the floor (or lower if mobility allows).
- Keep Knees Aligned: Don’t let them cave in! 🏗️
- Drive Up: Press through your heels, extend hips, and stand tall.
🎥 Watch This: Andrew Huberman Explains Proper Squat Mechanics
Common Squat Mistakes (And How to Fix Them)
| Mistake | Why It’s Bad | How to Fix It |
|---|---|---|
| Knees caving in | Increases injury risk | Push knees out as you squat |
| Lifting heels | Reduces power, strains knees | Keep weight on heels and midfoot |
| Rounding the back | Leads to back pain | Engage core, keep chest up |
| Not squatting deep enough | Limits gains | Work on mobility and depth |
| Looking up | Throws off balance | Keep neck neutral |
🚨 Pro Tip: Filming yourself squatting is the easiest way to spot and correct these mistakes. Just don’t let your gym crush catch you analyzing your form like a detective. 🕵️♂️
Advanced Squat Techniques
Once you’ve nailed the basics, level up with these:
- Box Squats (Build explosive strength 💥)
- Pause Squats (Increase time under tension ⏳)
- Tempo Squats (Control = more gains 🎯)
- Overhead Squats (Test mobility & stability 🏋️)
🎥 Watch This: How to Add Tempo to Your Squats
Squat Myths Debunked
- Squats are bad for your knees ❌ False! When done correctly, they strengthen your knees.
- You must squat ATG (Ass to Grass) ❌ Not true! Depth depends on mobility and biomechanics.
- More weight = better squats ❌ Nope. Quality > Quantity when it comes to form.
👀 Moral of the story: Don’t be that guy ego-lifting half-reps with terrible form. Nobody’s impressed, bro. 😆
Final Thoughts
Squatting with perfect form will help you lift heavier, prevent injuries, and make serious gains. Keep these in mind:
- Practice good form over heavy weights
- Film yourself to check your technique
- Mobility + Stability = Better Squats
- Listen to your body, not your ego
👉 Try these squat tweaks and let me know which worked best for you! Drop a comment below if you have questions or just want to brag about your PR. 🏋️💪😂
