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5 Ways to Improve Your Bodyweight Squat

Do you lack confidence in your squatting technique? Here are five tips to get the most out of your bodyweight squats and avoid injury with Vision PT.
Weight Loss Articles
Weight Loss Articles

By Jessica Mahoney at Engadine


5 Ways To Improve Your Bodyweight Squat


Do you lack confidence in your squatting technique?

Or want to know how to squat in the most safe and effective way possible?


Here are some tips to get the most out of your squats and avoid injury:


1) Toe Angle

Start with your feet shoulder width apart and feet in a near straight forward position with toes slightly pointed out.


2) Even Weight Distribution in Feet

Evenly distribute weight between the front and back of your feet and also through both sides. Squatting barefoot can help test this.


3) Hip Hinge

Aim to drive your hips back while descending into your squat and keep your chest forward. This will help properly engage the posterior chain and protect/keep stress off our knees.


4) External Rotation

We want our knees to align with our toes. To do this squeeze your glutes and drive your knees out, making sure not to compromise balance throughout the foot.


5) Posture/Alignment

Aim to keep your back and neck in a neutral position and hold arms out in front of the body to keep a chest forward position and look straight ahead.



When beginning to descend into our squat our shins should be in a vertical position for as long as possible and weight is evenly balanced between front and back of feet. We want to drive the hips back and chest forward at the same time while maintaining a flat back. On the way up, we want to drive our hips forward and rise our chest at the same time to effectively incorporate our posterior chain and take pressure off the knees. Knees should stay in line with the feet throughout this movement.


Having a Personal Trainer/Coach to demonstrate the above techniques and personalise these steps to make sure you are moving in the best way possible for you and your body will not only help you strengthen muscles but help in every day movement to! Practice makes perfect!


If you would like to learn more about getting the most out of your squat contact our team today!


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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