Check your squat-technique

Do you squat correctly?

Squats, probably one of the best and most famous exercises. Whether you’re trying to build muscle to tone your body, or lose weight, squatting is the go-to.

As easy as squatting may seem, it takes a lot of practice to nail down your technique. Using the wrong technique can cause injuries, so it's important you try and do them correctly. Other things which help, are weights and the correct gym wear. The last thing you want to do is squat in jeans.

So... how sure are you of your squatting technique? We have prepared some tips to help you check it & improve it:


First things first: your posture. This is the most important part; standing correctly and knowing how to position your body will help you achieve the best results.

  • Stand straight with feet slightly wider than your hips, and toes about 20 degrees outward.
  • Find a focus point ahead of you, try to look at it the whole time whilst squatting. This will help you avoid looking up too high or too low.
  • Place your arms straight out in front of you, parallel to the ground.
  • Keep your back straight allowing the spine to be in a neutral position.  
  • Keep your whole body tight

Let’s go down

  • Breathe, break at your hips and push your bum back. It’s important to start with the hips and not the knees.
  • When bending your knees, push your bum further back.
  • As you go down, make sure your knees are in line with your feet.
  • Keep your back straight with the spine in its neutral position.
  • Keep your eyes on your focus point the whole time.

When squatting it is important to be in full control of your body, keeping it tight to make sure all the correct muscles are working. Don't just let your body drop to the ground, slowly go down as low as you can.

How low can you go

If you’re a beginner, try to go as low as you can, without pushing yourself too far, with time it will be easier to go lower. Try to at least get to a 90 degree squat. If you can go lower… great!

  • Keep everything tight
  • If you can, go down until your hips are lower than your knees.
  • Keep in the lowest position for around 3 seconds before going back up.
  • Eyes on the focus point.

Back up

Nearly there! The way back up may seem impossible but the more you practice, the easier it will get.

  • Stay tight
  • Slowly start getting up just the way you got down
  • Once you get to the top, squeeze your bum to make sure you’re using your glutes.
  • Keep your head up and eyes on the focus point


Great work! Once you feel ready, grab some weights and start squatting some more! Don’t forget your gym wear. Here at UNBOWND, we have the gear to help you exercise. Check out our compression wear for the men, and squat proof leggings for women. Good luck!

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