Squats For Beginners: How to do a Squat Correctly

  • Published: 31 August 2016
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    We squat all the time - doing yard work, picking things up off the ground and just the movement that comes along with sitting, to name a few examples. So building strength in your legs by adding the squat to your exercise routine is a smart way to help prevent injuries while doing your everyday activities.

    Doing squats with bad form can turn the exercise against you though, so it is important to begin doing squats by learning how to do a squat with correct form. This video will show you the key components:

    1) Take a wide stance (about shoulder-width apart)
    2) Put your hands out in front of you for balance
    3) Sit back as if you are sitting in a chair, keeping your feet flat on the ground and your knees behind your toes.
    4) As you are sitting back, keep your chest up and your head looking forward.

    When you are first starting off with squats, do 1-3 sets with 10 reps in each set and 30-60 seconds rest in between, and really concentrate on doing the form correctly. As you build strength in your legs, you can add sets or more reps to each set.

    Once you've perfected your squat form, give this quick leg workout a try: superiorjanitorial.pro/video/suKWN2EOmDI/video.html

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Comments • 708

  • Salty B. McGee
    Salty B. McGee  3 days back

    *thats Tom holland*

    • Kvon Curry
      Kvon Curry  3 days back

      Not helpful to me in any way

      • SAYA ASMR
        SAYA ASMR  2 weeks back

        Nice 👍🏻

        • NO ONE
          NO ONE  2 weeks back

          I always thought my body went too much forward whe doing squats

          • Rajeshwari Dubey
            Rajeshwari Dubey  3 weeks back

            Awesome 😄 and you have an excellent figure 😊👏👌

            • Anil Kumar
              Anil Kumar  2 months back

              good... information....

              • Freya Leegwater-Bright
                Freya Leegwater-Bright  2 months back

                So simple and helpful!

                • Jennifer Martinez
                  Jennifer Martinez  2 months back

                  i did 100 squats just today! 😢

                  • Bowflex
                    Bowflex   2 months back

                    Jennifer Martinez, that's amazing! Keep up the great work! --Bowflex Team

                • Taralim Basistha
                  Taralim Basistha  3 months back

                  Very neatly described with pointers... ! Great Job. Thanks from Assam-India..

                  • alice raja
                    alice raja  4 months back

                    Perfect vid! Short, to the point, informative and highlighting safety. Just what I needed xx

                    • Bowflex
                      Bowflex   4 months back

                      +alice raja So happy to hear you're loving it! Keep up the great work! --Bowflex Team

                  • Elaine R
                    Elaine R  4 months back

                    Really good video, explains it well, clear and to the point and not too long.

                    • Mana Caelum
                      Mana Caelum  4 months back

                      I just did 25 squats and my legs already feel like ramen noodles. I gotta work out more. 😧

                      • R a m
                        R a m  3 weeks back

                        Most people make the mistake of jumping in tooooo quickly at first then they hurt and burn out and quit.  START SLOW !  Start with ten squats a day and keep doing ten a day for a week........ then progress after the first week to 15........then move up to 20, etcetera.  It's common sense you are going to hurt if you start off too fast, never having done squats before.  Relax and work your body in to the exercise mode before jumping in 100%.

                      • Bowflex
                        Bowflex   4 months back

                        +Mana Caelum It's all about progress! You're doing amazing, keep up the hard work! --Bowflex Team

                    • Fayad Shivrattan
                      Fayad Shivrattan  5 months back

                      I started doing 100 squats a day starting Sunday. Is it okay to do 50 squats in the morning and 50 in the afternoon or must I only do 100 at the same time?

                      • Bowflex
                        Bowflex   4 months back

                        +Fayad Shivrattan either way is great. Bowflex Team

                    • ArmageddonBich
                      ArmageddonBich  5 months back

                      I did more than 10😅 Boo!🤭

                      • Bowflex
                        Bowflex   4 months back

                        +Saffire Great job!! Keep it up. Bowflex Team

                    • Galliano Marr
                      Galliano Marr  5 months back

                      So 3 Sets of 10 reps for beginners? If the 3 Sets of 10 reps get to easy, should I add weights or should I just do more? Like 3 Sets of 20 reps till I reach 60 reps? How much rest between every Set?

                      • Bowflex
                        Bowflex   4 months back

                        +Galliano Marr if you want to build you want to add more weight, if you are more looking to tone then you want to add more reps. Hope this helps. BowflexTeam

                    • Khan Aleena
                      Khan Aleena  5 months back

                      Once on being challenged i did 51 squats in nearly 1 and half min, then i barely stand on my legs properly , thighs hurt,and feels like ur femer is broken due to stress at once for next few days but it feels great with that pain, u can also try.

                      • Regina Ray
                        Regina Ray  6 months back

                        I need this. I dont know how to do any thing.

                        • Kat Evans
                          Kat Evans  6 months back

                          I’m not a beginner but I’ve totally forgotten how to🤣🤣

                          • Wiza Hxx
                            Wiza Hxx  6 months back

                            Just do as naturally as your body could perform.

                            • BlueKazuki
                              BlueKazuki  6 months back

                              Squats are confusing. He says knees behind toes and back straight but at 0:55 she's clearly leaning forward with her knees in front of her toes.

                              • Robert Ottolino
                                Robert Ottolino  6 months back

                                Thank you!

                                • Jones Jones
                                  Jones Jones  7 months back

                                  beginners please? ☺

                                  • * Roboppi *
                                    * Roboppi *  7 months back

                                    I wish all videos were like this. Amazing and straight to the point.

                                    • * Roboppi *
                                      * Roboppi *  5 months back

                                      @Lucy Kanu thanks!!🏃‍♀️💃

                                    • Lucy Kanu
                                      Lucy Kanu  5 months back

                                      Exactly! Good luck with your squats, girl!

                                    • * Roboppi *
                                      * Roboppi *  5 months back

                                      @Lucy Kanu right??!! And this personally is the best way to do a squat. It's doable and you can definitely feel the right muscles working without it hurting.

                                    • Lucy Kanu
                                      Lucy Kanu  5 months back

                                      Ikr. On some of these tutorials the intro is like, half of the video😂

                                  • Anders Bull Aakrann
                                    Anders Bull Aakrann  7 months back

                                    Can you do it as fast as you want?

                                    • Mr Epic
                                      Mr Epic  7 months back

                                      4 sets. 8 reps i do

                                      • Sheynaz Omar
                                        Sheynaz Omar  8 months back

                                        For some reason i cant push my hips backwards and im just sticking my butt out and i cant keep my back straight. Anybody got any tips?

                                        • Bowflex
                                          Bowflex   4 months back

                                          +Sheynaz Omar Just act like you are sitting down in a chair. See if that helps. Bowflex team

                                      • Murdoch Campbell
                                        Murdoch Campbell  8 months back

                                        Do 200 times the first time

                                        Perfectly fine

                                        The next morning

                                        I can’t tell you I’m dead

                                        • Akriti Mishra
                                          Akriti Mishra  8 months back

                                          perfect timing of video n no nonsense talks... great

                                          • taif
                                            taif  8 months back

                                            TOM HOLLAND

                                            • WhyIsMimoTaken
                                              WhyIsMimoTaken  9 months back

                                              Amazing demonstration in a short time.

                                              • 3142master
                                                3142master  9 months back

                                                Can you please tell that these squats need to be done before running or after running and stretching exercises. ?


                                                • WhyIsMimoTaken
                                                  WhyIsMimoTaken  9 months back

                                                  Preferably after running as your muscles will be heated and ready to be stretched. That way you can avoid the damage that might occur if you do it when your muscles are inactive.

                                              • Very good
                                                Very good  9 months back

                                                At the beginning of the video the girl is clearly trying to flex her abs lol

                                                • baca P.
                                                  baca P.  9 months back

                                                  During gym my friends made fun of me on how I do squats. I noticed whenever I go down my knees go inward and they shake and I can’t go as down as I need to. I also only feel it in my thighs and not my glutes 🤷🏻‍♀️

                                                  • Lucy Kanu
                                                    Lucy Kanu  5 months back

                                                    I'm gonna just take a wild guess and say you lean on your toes and your heels come off the ground. If I'm right, I hope fixing that helps!

                                                • F.M.R. 143
                                                  F.M.R. 143  9 months back

                                                  For true beginners, you can use a chair or the edge of your bed to do squats until strong enough to do unaided.

                                                  • Axel Sprängare
                                                    Axel Sprängare  9 months back

                                                    I cant do a squat still

                                                    • Andrew Gonzalez
                                                      Andrew Gonzalez  9 months back

                                                      I was really doing this shit wrong lmao I felt the burn when I did 3 also she hot

                                                      • Chikku Thomas
                                                        Chikku Thomas  9 months back

                                                        Will doing squats reducing my thigh fat and belly fat?

                                                        • pakhu trips
                                                          pakhu trips  9 months back

                                                          WHEN I HEARD HIM SAY" HI I AM TOM HOLLAND"
                                                          I WAS LIKE WHAT THE FUCK!😂 LOL

                                                          • Kristin Smith
                                                            Kristin Smith  9 months back

                                                            So apparently I got too much stomach to do a proper squat :/

                                                            • James Chow
                                                              James Chow  9 months back

                                                              Who's here for one punch man challenge

                                                            • Aldr1N
                                                              Aldr1N  10 months back

                                                              Now! How to stand firm/bend/where to put hand when hitting a PR!?

                                                              • Gina Johnson
                                                                Gina Johnson  10 months back

                                                                I'm 42 and starting my fitness journey. I'm definitely overweight and I want to lose about 30 pounds. I've come to the realization that I'm too uncoordinated to do squats. Gonna keep trying though. Any tips for me?

                                                                • Molly Jnr
                                                                  Molly Jnr  10 months back

                                                                  I’m doing squats to try build muscle on my butt as I read that on multiple sites online, but Lisa doesn’t seem to have a big butt very flat indeed... so does she not focus on that particular muscle or....

                                                                  Lisa has an amazing body I just want to focus on my butt :)

                                                                  • fooloof
                                                                    fooloof  5 months back

                                                                    @Cameron Lofte No

                                                                  • Cameron Lofte
                                                                    Cameron Lofte  10 months back

                                                                    Also, her squats are kinda weak. Don't stop at a 90 degree angle, you need to squat much lower where your butt should be only a couple inches from the floor

                                                                  • Cameron Lofte
                                                                    Cameron Lofte  10 months back

                                                                    Back squat, deadlifts, and sumo deadlifts. Lighter weight (50-75% MAX) for reps. So like 5 sets of 12 or 6 sets of 10 on any of those. I recommend you do squats one day of the week (e.g Tuesday), eat well with high protein and caloric surplus, get plenty of rest, and then do either one of the deadlifts later (e.g Friday) once you've recovered some. As for without a barbell, you can do squats, lunges, hip thrusters, wall sits, and side leg raises

                                                                • Wild Bill
                                                                  Wild Bill  10 months back

                                                                  Possibly the worst squat technique ever. 10 reps for 1-3 sets will do almost nothing to gain strength. What joke. And people actually listen to this garbage.

                                                                • John Dunzelman
                                                                  John Dunzelman  10 months back

                                                                  TOM HOLLAND!?

                                                                  • Jared j.
                                                                    Jared j.  10 months back

                                                                    Is it me or is this lady a fox? :)

                                                                    • Ayushi singh
                                                                      Ayushi singh  10 months back

                                                                      Can it reduce the lower body fat??

                                                                      • Chris Zablocki
                                                                        Chris Zablocki  10 months back

                                                                        I dedicate this workout to chairforce the magnificent taxpayer and spindarella.