How to nail the perfect squat

Think you know how to drop it low like a pro? Take your technique to the next level with Roar Fitness founder Sarah Lindsay’s tips

YOUR WEIGHTS The mistake As you improve, you don’t increase the weights you’re working with and fail to challenge yourself. The solution If you’re new to squatting, start with a simple bodyweight squat, but as you improve, add extra weights by lifting kettlebells or dumbbells. If you’re confident, a weighted bar is more advanced. For maximum benefit, opt for a heavier weight, but start with fewer reps and build up. If you’re doing 10 reps but you could get to 15, then it’s not heavy enough. YOUR ALIGNMENT The mistake When you squat, you curve your torso and back. If your spine isn’t in a neutral position, your pelvis may tilt under, which can put you at risk of injury. The solution Keep your torso and chest upright – this will stop your body from tipping forward and keep your spine neutrally aligned, which is crucial for correct squats. Your hips should dip just below knee height. YOUR KNEES The mistake When you drop into a squat, your knees go forward over your toes. The solution Your knees should face forwards when you squat and the angle your legs are bent at should sink just below 90°, ensuring your knees don’t jut out. Going too low won’t damage your knees, but it may overextend your glutes. If you don’t feel confident sinking low, or you’re still worried about your knees, stand astride a bench and squat onto it, before standing back up. YOUR FEET The mistake You stand with your feet too close together – or too far apart. The solution The ideal stance for a squat is with your feet facing forwards, shoulder-width apart. Standing with your feet wider apart and toes pointed slightly outwards isn’t necessarily bad; it’s a variation on the standard squat that works the upper thigh muscles (the adductors) more than a standard squat, which focuses on the glutes. YOUR STRENGTH The mistake As you push up, you don’t focus your strength into your heels. The solution After you’ve sunk into your full squat, imagine your heels are glued to the floor. Keep your weight there and drive through them until you’re upright – this will also help keep your back in the correct alignment. As you reach a standing position, tip forwards slightly and shift the weight onto your toes.