The Perfect Squat

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Step by step to doing the perfect squat:

As always, what works for me may not work for you. Our bodies react to diets and exercises differently. What does work for all of us is consistency. Finding an exercise routine is crucial if you want to see results. But what’s even more important is making sure we’re doing the exercises right.

One of the most common targets for women are the buttocks. Different exercises that target the buttocks can can impact a lot of things; such as, the way your butt is shaped, the way your butt sits, the way your butt feels, etc. There are a variety of exercises that focuses on the hamstrings and buttocks. BUT – as we all know, squats is one of the most common exercises you can do to engage your glutes.

The hard part of doing a squat is making sure the form is correct. If your form isn’t correct, it won’t be effective. There are so many different ways in doing a squat. Not to mention, the several ways to maximize your squat workouts; such as sumo squats, barbell back squats, pulse squats, plyometric squats, and the list goes on.

What helps me to get started with any exercise is starting off slowly and gradually working my way up. My advice for beginners is knowing what a squat is, identifying your target area, and what your end goal is. This will help determine what type of squat will be most effective.

When I first began doing squats I followed a step-by-step that I found on realsimple.com. I encourage you to take these steps with you next time you work out and see how you feel.

The Perfect Squat 101

  1. Stand straight with feet hip-width apart.
  2. Stand with your feet apart, directly under your hips, and place your hands on your hips.
  3. Tighten your stomach muscles.
  4. Standing up tall, put your shoulders back, lift your chest, and pull in your abdominal muscles.
  5. Lower down, as if sitting.
  6. Bend your knees while keeping your upper body as straight as possible, as if you were lowering yourself onto a seat behind you. Lower yourself as far as you can without leaning your upper body more than a few inches forward.
  7. Straighten your legs.    
  8. Being careful not to lock your knees when you reach a standing position, straighten your legs
  9. Repeat the movement.
  10. Repeat for three sets of 10 to 15 reps (this step varies depending on the person).


Fit Fact: Stretch your arms out in front of you for added balance during squats.


For those who likes visuals or need assistance by video, Bowflex Fitness Advisor, Tom Holland shares an amazing video that shows how your form should look when doing a squat.

And remember ladies, sticks and stones may break your bones, but squats will make you #badass.