How to do a proper back squat

To perfect a back squat you must start with the least amount of weight as possible. If you stack on too much weight, you are likely to hurt yourself and then you really want to doing any working out.

In my Instructables I will only be showing you the "form" of a back squat therefore, I will not be using any weight. If you are struggling with your back squat technique or if you are trying a back squat for the first time I suggest you start off using no weight. If you have a broomstick or a plastic pole around the house that would be the perfect for practicing your back squat.

Once you have practiced and mastered the technique for a back squat, you can start to add weight. Bt, be sure to always wear a weight belt and to have a spotter behind you to prevent injuries.

To do a proper back squat you only need one thing:

- a wooden pole (a plastic pole, or a broomstick can work as well)

Step 1 Feet Position

Stand with your feet shoulder width apart.
 
- If you are right footed, place your right foot slightly in front of your left foot ( See Picture #2 for correct stance)

- If you are left footed, place your left foot slightly in front of your right foot. (See Picture #3 for correct stance)

- Do not stand with your feet pointing out, a.k.a "duck-footed."  (See Picture #3 for incorrect stance)

Comments

[Drew91]

There are two many bits of bad advice to give a good rating.
-Putting one foot infront of another is a pointless move that will cause a slight imbalance.
-Your knees are not supposed to go in. By not having your feet "Duck footed", you run a large risk of injuring yourself, and it also prevents you from getting proper depth.
- Your wrists should be straight, not bent when holding the bar on your back.
- The squat depth demonstrated here WILL cause knee injuries if practiced regularly. A proper squat is a little bit below parallel. Don't believe me? Watch an Olympic squatter.

[nachopete]

Drew91 is correct! Your squat depth plus foot, hand, bar, and back positions are all wrong. If you follow this form with weight, you will injure yourself. Please read "Starting Strength" by Mark Rippetoe.

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=wl_it_dp_o?ie=UTF8&coliid=I1MPHEQII7AXHY&colid=2BT3S7OPNMAQ2

[oniume]

This'll help til ya buy the book,

http://startingstrength.com/articles/squat_rippetoe.pdf

[willdabeast]

I definitely agree with you drew.

[JSDavis82]

Completely agree. I'm a certified personal fitness trainer and the instructions the original poster gave are not an example of good technique, but instead a recipe for disaster.

Drew91, your instructions, however, are perfect. Thanks for the correction.

[willdabeast]

Here is a demonstration of the perfect squat, by chad smith.
http://www.youtube.com/watch?v=YV4ABSzt8kw

[phims]

great demonstration of good from

[rajr110]

great demonstration of good from.. but maybe add a few variations like wide stance or half squats :)

[kfugate]

there is a ledge lower down(maybe 4 inches) that your shoulder muscles create. You can rest the bar there if your using more than a practice implement

[xaborus]

Also, you forgot to inform that proper *hard sole* shoes should be used. *No* running shoes. I personally lift in wrestling shoes. Traditional Chuck Taylor Converse as good as well.

[Drew91]

Also a great piece of advice. My switch from running shoes to proper weightlifting shoes has made a noticeable difference.

[bartmonkey13]

at this point you really want to keep your chest up, keep your knees from going over or past your toes, and go down to the point where the top of your thighs are parallel to the ground

besides that, you have really good technique

[angelabchua]

Im doing Crossfit now and we work so much on squatting and this is spot on! Great form!

[zazenergy]

Good to learn proper for for this type of thing. Thanks!