How to Squat!

Welcome to the first of our “How-to” series where we will be working through a list of movements that are both essential to your wellbeing in terms and your progression, starting with the squat 🙂 The human body will look and feel at its best when everything is functioning as it should. It is doing these fundamental movements correctly that achieves this.

The Squat

It looks simple but it is actually very challenging to achieve good squatting technique. Modern day lifestyle tends to mean that we have a weak posterior chain of muscles i.e. hamstrings and glutes (bottom muscles!) and therefore the front of our thighs, our quadriceps, try to do more to compensate! This can mean an awkward squatting style and potentially, too much stress on the knee joints.

Freespirit Trainer Richie demonstrates here for us the perfect squat!

Now you do one in the mirror and check yourself from all angles 🙂 Here are some pointers that you can look for to make sure that your squat is both safe and effective…


  1. Check that your feet are shoulder width apart or a little wider if you need.
  2. Toes are facing slightly out and your knees will follow the direction of your toes as you squat. Make sure they don’t drop inwards!
  3. Butt is going back and down!
  4. Your bodyweight is in the middle of your foot and the heels 🙂
  5. Keep your arms high to help with spine alignment. Try to avoid shoulders rounding forward and tailbone tucking under. Proud chest throughout!
  6. Go down until your hip crease is just below your kneecap and then fire back up again, pushing into your heels.

TOP TIP from Richie:

Practicing your front squat is likely to strengthen your back squat! Check out our next “how-to” blog next month for details on these variations.

Think quality over quantity. Get a good technique and practice it regularly so that you can squat stronger for longer. As well as the performance benefits, it will tone up and lift your bum, pull in your waist, strengthen your core and give you nice shapely legs! WINNER!

Victoria Mairiaux-Jones

I'm a Personal Trainer dedicated to improving my clients health and fitness. I work with people of all ages and levels of fitness, across Leamington, Warwick and Warwickshire. Lose Weight and get fit with Free Spirit Fitness Culture.

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