How to squat by 3 fitMK DIs

by DI Lisa

DI Lisa Webb


Stand with your feet shoulder-width apart or slightly wider.

Extend your arms out in front of you to help keep your balance. (Imagine your holding a tray of drinks)

Chest lifted and eyes looking forwards.

Squat down keeping weight back into your heels and lower down like you're sitting into an imaginary chair.

Keep your head facing forward as your upper body bends forward a bit.

Rather than allowing your back to round, stick your bum out slightly.

Hinge from the hips.

Keeping low back in its neutral position. (Imagine you are opening a door behind you with your bum to start the movement).

Ensure knees follow the line of your feet and don’t roll in. 

Keep your body tight, and push through your heels to bring yourself back to the starting position engaging and squeezing glutes.



DI Christine Blair


In yoga the squat is referred to as Utkatasana (translated as "chair", or "intense" pose).  This is usually practiced with the feet together, or hip distance apart and palms of hands pressed together in the centre of the chest. From here:


  1. Pelvic floor/perineum is drawn up and navel is drawn in and up towards the spine to engage the core and protect the lumbar spine.
  2. Hips are sat back to bend the knees with the heels rooted to the floor.  The knees sit just behind the toes (you should still be able to see the toes) and the weight is in the heels.
  3. If it feels ok in the shoulders, arms are then extended up inline with the ears and if it's comfortable in the neck, the gaze is directed up to the space between the hands.
  4. Then we hold it here for at least 5 slow full yoga breaths focussing on the core engagement


DI Robin


Imagine how you sit down on a chair, something you probably do daily.

Take note how your bum and your hips move backwards as you begin to lower yourself down.

Your feet are roughly shoulder width apart with your toes are pointing slightly outwards and your back is completely straight.  

This is how you should begin a perfect squat.

Try this movement using a chair or a bed.

After a few times of sitting down and standing up, take the chair away and repeat the motion while keeping all of the key points in mind.



Pay attention to your knees and back as you begin to squat down; knees should always be behind your toes, you should be looking  straight ahead, with your chest flared, shoulders rolled outwards out and you back should be straight. If you find that your chest is facing the floor directly beneath you, and you cannot keep your back straight, try not to squat so low and put your arms in front of you like a zombie. Practice again on the chair or by sitting on a bed. The higher the surface you practice on, the easier it is to maintain good form.


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