Full Squat
Step by step
How to perform
- Begin the exercise by slowly lowering your body, as if you're sitting back into a chair, keeping your back straight and your knees over your toes.
- Continue to lower yourself until your thighs are parallel or almost parallel to the floor, ensuring your knees do not go past your toes.
- Hold this position for a moment, keeping your core engaged and your body weight on your heels.
- Finally, push back up to the starting position in a controlled manner, ensuring you're pushing through your heels and not your toes, to complete one full squat.
Overview
About this exercise
The Full Squat is a comprehensive lower body exercise that primarily targets the quadriceps, hamstrings, and glutes, while also engaging the core and improving balance. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, due to its modifiable intensity and form. People would want to perform this exercise not only for its ability to build strength and muscle, but also for its benefits in enhancing flexibility, mobility, and overall functional fitness.
Coaching cues
Form tips
One of the most common mistakes during the squat is rounding the back, which can lead to injuries. Always keep your chest up and your back in a neutral position. Imagine there is a rod running from your head down to your tailbone, and you need to keep that rod straight throughout the movement.
Aim to lower your body until your thighs are at least parallel with the floor. This is considered a full squat. However, don't force yourself to go lower if it's causing discomfort or if you're unable to maintain proper form. A common mistake is either not squatting deep
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