Form Check & Technique Improvement Tool

Get form check tips and technique improvements for your exercise based on common mistakes, experience, and goal to prevent injury and maximize gains.

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Corrects technique.

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We ask for exercise type, common mistake, experience level, primary goal, equipment used, pain/discomfort, and training environment because these improve form (e.g., fix back rounding). These inputs prevent injury. Limitation: the tool provides general cues and may not replace in-person coaching; use mirrors or video.

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Squat Technique Guide

Understanding the Squat

The squat is a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core. Proper biomechanics are essential to ensure safety and effectiveness.

Biomechanics of the Squat

1. Hip Hinge: Initiate the movement by pushing your hips back.
2. Knee Tracking: As you lower, your knees should track in line with your toes.
3. Spinal Alignment: Maintain a neutral spine throughout the movement.
4. Weight Distribution: Keep your weight on your heels and midfoot.

Step-by-Step Technique

1. Set Up:
   • Stand with feet shoulder-width apart, toes slightly pointed out.
   • Hold a barbell on your upper back or dumbbells at your sides.
2. Engage Core:
   • Brace your core by tightening your abdominal muscles.
3. Initiate the Squat:
   • Push hips back as if you are sitting in a chair.
   • Bend your knees while lowering your body.
4. Lower to Depth:
   • Aim to lower until your thighs are parallel to the ground or as low as your mobility allows.
   • Knees should be in line with your toes.
5. Rise Up:
   • Drive through your heels to return to a standing position.
   • Squeeze your glutes at the top of the movement.

Common Mistakes and Fixes

• Knees Caving In:
  • Fix: Focus on pushing your knees outward as you squat. Consider using a resistance band around your thighs to remind you to maintain proper alignment.
• Leaning Forward:
  • Fix: Work on maintaining an upright torso. Engage your core more and consider performing squats in front of a mirror to self-correct.
• Not Squatting Deep Enough:
  • Fix: Practice squatting to a bench or box to develop depth. Gradually lower the height as you become more comfortable.

Drills to Improve Squat Form

1. Wall Squats:
   • Stand with your back against a wall, feet slightly forward.
   • Slide down the wall into a squat position, keeping your back flat against the wall. Hold for 10 seconds, then rise.
2. Goblet Squats:
   • Hold a dumbbell or kettlebell close to your chest.
   • Perform a squat while maintaining the weight in front of you, which encourages an upright torso.
3. Band-Resisted Squats:
   • Place a resistance band just above your knees.
   • Perform squats while focusing on pushing against the band to keep knees aligned.

Summary

Mastering the squat requires patience and practice. Focus on your form and make adjustments as needed. Consistency with the drills will help improve your strength and stability.

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