How to do a squat
Learn how to do a squat with proper form, including chair squat modifications for seniors. Build lower-body strength and improve balance with Bold.
Key takeaways
- The squat is a key exercise that builds lower body strength by targeting the glutes, quadriceps, and hamstrings.
- Adding squats to your weekly routine can improve balance, reduce joint pain, and make everyday activities like sitting, standing, and climbing stairs easier.
- Bold's online strength classes guide you through lower-body exercises like squats step by step, with modifications for every fitness level.
Step-by-step guide for how to do a squat:
- Lace up your sneakers, find some space and position the back of a chair in front of you (you can rest your hands lightly on the top of the back of the chair for guidance).
- From the standing position, spread your feet shoulder-width apart with knees and hips facing the chair. Make sure your feet are planted firmly on the ground and that your core is tight and spine is straight.
- Set your gaze forward so that your neck is in line with the rest of your spine and tilt your hips back. You can either extend your arms straight in front of you or rest them gently on the back of the chair (do not lean on the chair!).
- Continue tilting your hips back, imagining you are sitting down in a chair. Remember to keep your torso upright. You may not be able to achieve the full range of motion immediately and that is ok! While the goal is to form 90-degree angles with your knees keeping your thighs parallel to the ground, we know this is hard.
- Pause in the squat position before pushing through your heels and returning to the standing position.
- Repeat the squat. Always stop when your form breaks down… Remember: quality over quantity!
In the below video, Bold trainer Alicia demonstrates how to do a squat:
So what can you do to practice your squat? Integrate this movement into your routine. Bold classes are designed to improve strength, balance and mobility.
Get moving with Bold
Bold makes it easy to stay active as you age, with online classes designed for older adults, from balance and strength to cardio and yoga.
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