How to do a Proper Squat and Avoid Back Injury

The squat should be normal and natural movement for the human body.  If you ever watch a child of 4-years-old or younger squat, they will almost always use perfect form.  As we get older, we either “forget”, or get lazy, and stray from correct form.

Learning how to perform a correct squat is essential if you want to avoid back injury.  Here is a summary of the correct form:

• stand with feet approximately at shoulder width
• keep your head forward, your chest lifted, and your shoulders back
• as you squat keep your weight in your heels (not on the ball of the foot)
• bend from the hips
• feel the strength in your thighs, buttocks, and back
• keep your knees from crossing over past your toes
• maintain a correct lower back curve (the lumbar spine has the same type of curve as your neck – a forward banana-shaped curve)
• as you deepen the squat your bottom should stick out a bit (as if reaching out to sit down on a chair)
• you can lift the arms in front as you squat to maintain balance
• squat down as far as comfortable (generally to 90 degrees)

I recommend practicing the form without weights for several sessions before using any weights.  A good way to help with your form is to hold a ball (ranging from a playground ball to a Swiss ball) and push the ball away from your chest as your squat.  The ball held in your extended arms acts as a counterbalance and helps with balance. When using weights, I recommend using dumbells to start.

The squat is one of the most beneficial exercises. When you do a proper squat  you will use all the major muscles of your lower body, including your quadriceps, hamstrings, abductors, adductors, and buttocks.  You will also use your core muscles, including your abs, back, and deeper core muscles.

Adding the squat to your exercise routine will pay large dividends in lower body strength, core strength, and overall energy.  When you bend to pick up your shoes, a pencil or whatever, use the proper squat.  By using the correct form you’ll have more strength, better balance, and reduce your risk of injuring your spine.