How to squat properly – the PT’s guide

Wondering how to squat properly so you protect your knees and hips? As part of our new Gym Basics series every Wednesday, we teamed up with Performance Ground Gym and PT Ashley Capewell to bring you a different move each week

Are you a gym rookie looking for some guidance? Maybe you are a regular gym-goer wanting to double check that you are performing the back squat efficiently.

Gym basics is the new series that will demonstrate tutorial videos of the most popular gym moves. Performance Coach, Ashley Capewell, will be showing you how to do a move weekly for the next eight weeks to help improve technique, avoid injury and become more knowledgable of the muscles used per move.

To begin the series Ashley will teach you how to do a back squat.

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The back squat is a lower body compound movement that will primarily work the quadriceps, hamstrings and glute muscles.

How to do a back squat

  1. Place your hands on the bar just wider than shoulder width.
  2. Come under the bar and have the bar resting across the shoulders.
  3. Step back from the rack and set your feet wider than your hips.
  4. Position your toes pointing slightly outwards.
  5. Keep the back straight, chest lifted and bend hips and knees.
  6. Keep feet flat on the floor throughout the whole move.
  7. As you get to the bottom drive through the quadriceps.

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