Positioning:
1. Start Position: Stand with your feet hip-width apart. If using a barbell, rest it on your shoulders, behind your neck, using a clean grip (hands slightly wider than shoulders).
2. Elevate Heels: To emphasize the squat and maintain balance, you can stand on a plate or elevated surface with your heels slightly raised.
Movement:
1. Squatting Down:
- Engage your core and keep your chest up.
- Bend your knees and hips simultaneously to lower your body into a squat.
- Ensure your knees track over your toes, avoiding any inward collapse.
- Aim for your thighs to be parallel to the ground, or lower if possible.
2. Holding the Position:
- Once in the squat position, pause briefly. Make sure your back remains straight and your weight is centered on your heels.
3. Rising Up:
- Press through your heels and engage your glutes to lift your body back to the starting position.
- Keep your chest up and core engaged as you return to standing.
Tips for Beginners:
- Start with a lighter weight or no weight to master the form before adding resistance.
- Focus on your breathing; inhale while squatting down and exhale when pushing up.
- If you're unsure about your squat form, consider using a mirror or filming yourself to check your alignment.
