How To Improve Your Squat Form in 10 Steps

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Terms & Conditions

By providing your contact information, you consent to be contacted by Anytime Fitness, LLC, its affiliates, master franchisees and/or its franchisees and their authorized designees, through email, telephone, text message, or by other means, some of which may be from an automated service, as well as any other communication described in our Privacy Policy. For mobile messaging, message and data rates apply and consent is not required to become a member. Data collected will be sent outside your jurisdiction and to the United States and will be governed by our Privacy Policy, as it may be updated or amended. Full terms and conditions can be found at: www.anytimefitness.com or your local Anytime Fitness club.\n

For California Residents

Please review if you are a California resident, and to comply with Section 1798.100(b) of the California Consumer Privacy Act. For information regarding the categories of personal information collected about you, and the purposes for which your information will be used, please visit Anytime Fitness, LLC’s Privacy Notice for California Residents.

All Plans Include:

\n \n

24/7 secure access to 5,000+ gyms
Track progress with the free AF App
Personalized plans from expert coaches
Access to Apple Fitness+ for free

Enrollment

$${onlinePlans[index].fees.find(fee => fee.name === \"Enrollment\").amount.toFixed(2)}

Security Activation

$${onlinePlans[index].fees.find(fee => fee.name === \"SecurityActivation\").amount.toFixed(2)}

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We can tailor a plan to meet your specific needs.

\n contact us\n

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tags from the first child paragraph\n const strongTags = firstChildParagraph.querySelectorAll('strong');\n strongTags.forEach(tag => tag.outerHTML = tag.innerHTML);\n\n // Check if you need to replace the content without the tags inside the first paragraph child\n const searchText = \"MEMBERS’ RIGHT TO CANCEL:\";\n const textContent = firstChildParagraph.textContent;\n const index = textContent.indexOf(searchText);\n\n if (index !== -1) {\n const strongText = textContent.substring(index, index + searchText.length);\n const newHTML = textContent.replace(strongText, `${strongText}`);\n\n firstChildParagraph.innerHTML = newHTML;\n }\n }\n\n // Agreement Actions on Terms and Success pages\n const download = document.querySelectorAll('span.icon.icon-cloud-download');\n if (download) download.forEach(spanElement => {\n // Create a new SVG element\n const svgElement = document.createElement('svg');\n svgElement.setAttribute('xmlns', 'http://www.w3.org/2000/svg');\n svgElement.setAttribute('class', 'h-5 w-5');\n svgElement.setAttribute('viewBox', '0 0 20 20');\n svgElement.setAttribute('fill', 'currentColor');\n svgElement.setAttribute('height', '20px'); // Set height to 20px\n svgElement.setAttribute('width', '20px'); // Set width to 20px\n spanElement.parentNode.innerHTML = ``;\n });\n const printer = document.querySelectorAll('span.icon.icon-print2');\n if (printer) printer.forEach(spanElement => {\n // Create a new SVG element\n const svgElement = document.createElement('svg');\n svgElement.setAttribute('xmlns', 'http://www.w3.org/2000/svg');\n svgElement.setAttribute('class', 'h-5 w-5');\n svgElement.setAttribute('viewBox', '0 0 20 20');\n svgElement.setAttribute('fill', 'currentColor');\n svgElement.setAttribute('height', '20px'); // Set height to 20px\n svgElement.setAttribute('width', '20px'); // Set width to 20px\n svgElement.innerHTML = `\n \n `;\n spanElement.parentNode.innerHTML = ``;\n });\n let anchorElements = document.querySelectorAll('.agreement-actions a');\n if (anchorElements) anchorElements.forEach(anchorElement => {\n anchorElement.setAttribute('href', 'javascript:;');\n });\n\n // Billing\n if (currentUrl.toLowerCase().includes(\"billing\")) {\n const bridgeSpans = document.querySelectorAll('.bridge');\n // Loop through the first 9 bridge spans and change their background color\n for (let i = 0; i < 9 && i < bridgeSpans.length; i++) {\n bridgeSpans[i].style.backgroundColor = '#6E38D5';\n }\n vwo_$(\".form-headline\").html(\"Payment\");\n vwo_$('.form-headline').css('text-align', 'left');\n if (vwo_$(\"#billing .secure-payment\").length <= 0) {\n vwo_$(\"#billing .icon-lock.pull-left\").append(`
Secure Payment
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\n
\n
\n
Success! Congrats on becoming a member.
\n
We sent a confirmation email which includes your membership confirmation and receipt.
\n
\n
\n
`;\n }\n vwo_$(\".whats-next > h2:nth-of-type(1) > strong:nth-of-type(1) > span:nth-of-type(1)\").html(\"Next Steps\");\n vwo_$(\"h2 strong span\").vwoCss({ \"font-size\": \"1.25rem\" });\n vwo_$(\"#success figcaption.hero-content.slim\").each(function () {\n if (vwo_$(\".success-msg .col\").length) vwo_$(\".success-msg .col\").append(this);\n });\n const whatsNextParent = document.querySelector('.whats-next');\n\n if (whatsNextParent) {\n // Create a new section element with the class 'bg-gray' and a div with the class 'container'\n const containerDiv = document.createElement('div');\n containerDiv.classList.add('container', 'my-4');\n\n const sectionElement = document.createElement('section');\n sectionElement.classList.add('bg-gray', 'py-5');\n\n // Move all children of .whats-next into the new section.bg-gray element\n Array.from(whatsNextParent.children).forEach(childElement => {\n\n // Check if the child element has the classes 'd-block', 'd-sm-flex', and 'py-4'\n if (!childElement.classList.contains('d-block') && !childElement.classList.contains('d-sm-flex') && !childElement.classList.contains('py-4')) {\n containerDiv.appendChild(childElement.cloneNode(true));\n whatsNextParent.removeChild(childElement);\n }\n });\n\n // Append the section.bg-gray element into the div.container\n sectionElement.appendChild(containerDiv);\n\n const heroElement = document.querySelector('.hero.hero-gym');\n // Append the new container with filtered elements to the body of the document\n if (heroElement) heroElement.insertAdjacentElement('afterend', sectionElement);\n }\n const leadParagraph = document.querySelector('.bg-gray p.lead');\n const phoneNumber = document.querySelector('.bg-gray a.phone').innerHTML;\n if (leadParagraph) {\n leadParagraph.classList.add('px-0', 'px-lg-5', 'px-xl-0');\n // Update the content of the paragraph with the dynamically fetched phone number\n leadParagraph.innerHTML = `Our gym staff will reach out to you to schedule a time to pick up your access passes.\n Or if you’re excited to get in here, just call us at ${phoneNumber}.`;\n }\n /* EDITELEMENT */\n vwo_$(\".mr-4 > h2:nth-of-type(1) > strong:nth-of-type(1) > span:nth-of-type(1)\").html(\"Download the AF app\");\n /* EDITELEMENT */\n vwo_$(\".my-4 > div:nth-of-type(1) > p:nth-of-type(1) > span:nth-of-type(1)\").html(\"Using the AF App, you can access the club 24/7 as well as any Anytime Fitness worldwide.\");\n if (vwo_$('.next-step-1').length <= 0) {\n const iconGpsMarkers = document.querySelector('.icon-gps-markers');\n const iconGroupEx = document.querySelector('.icon-groupex-fill');\n const iconMobilePhone = document.querySelector('.icon-mobile-phone');\n if (iconGpsMarkers) {\n // HTML content to be inserted\n const htmlContent = '
1. Get Your Access Pass
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2. Get FREE Consultation
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3. Download the AF App
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Join Facebook Page
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Fitness+ Trial Offer: Offer open to new Anytime Fitness®️ customers, local residents to participating locations in the United States & Canada, only. Photo ID required. Offer valid for 1 or 7 days’ (as applicable) access to participating Anytime Fitness location plus up to 3 months access to Apple Fitness+℠ beginning on eligible device activation. Prior Fitness+ subscribers will qualify for 2 months. Fitness+ requires a subscription & Apple ID with payment card on file. After trial ends, payment card on file will be charged $9.99/month & subscription automatically renews until cancelled. Apple may change the subscription price at its discretion, other terms & Apple Privacy Policy apply; see the applicable terms. Offer requires use of the Anytime Fitness mobile. Offer limited to 1 subscription per Family Sharing group, Apple IDs already associated with a trial or subscription for Fitness+ are not eligible. Valid only for Fitness+ in the United States & Canada. Fitness+ requires iPhone 8 or later with iOS 16.1 or later, or Apple Watch Series 3 or later with watchOS 7.2 or later paired with iPhone 6s or later with iOS 14.3 or later. Fitness+ is a registered trademark of Apple Inc. Apple is not a sponsor of this promotion. No cash value, not valid with any other offer, no refunds or credits. Each Anytime Fitness location is independently owned & operated. Void where prohibited.
\n
Existing Anytime Members: Offer open to existing Anytime Fitness®️ members of participating locations in the United States & Canada, only. Offer valid for access to Apple Fitness+℠ access begins on eligible device activation & continues for 3 months. Fitness+ requires a subscription & Apple ID with payment card on file. Reactivation of the offer is required every 3 months to maintain access. If free access ends payment card on file will be charged $9.99/month & subscription automatically renews until cancelled. Apple may change the subscription price at its discretion, other terms & Apple Privacy Policy apply; see the applicable terms. Offer requires use of the Anytime Fitness mobile application. Offer limited to 1 subscription per Family Sharing group, Apple IDs already associated with a trial or subscription for Fitness+ are not eligible. Valid only for Fitness+ in the United States & Canada. Fitness+ requires iPhone 8 or later with iOS 16.1 or later, or Apple Watch Series 3 or later with watchOS 7.2 or later paired with iPhone 6s or later with iOS 14.3 or later. Fitness+ is a registered trademark of Apple Inc. Apple is not a sponsor of this promotion. No cash value, not valid with any other offer, no refunds or credits. Each Anytime Fitness location is independently owned & operated. Void where prohibited.
\n `;\n\n modalContent.appendChild(modalHeader);\n modalContent.appendChild(modalBody);\n\n modalDialog.appendChild(modalContent);\n\n modalElement.appendChild(modalDialog);\n\n document.body.appendChild(modalElement);\n\n const modal = document.getElementById('afpModal');\n const openModalBtn = document.getElementById('openModalBtn');\n // const openModalBtn = document.querySelector('.btn-modal');\n const closeModalBtn = document.getElementById('closeModalBtn');\n const modalWindow = document.querySelector('.modal-dialog');\n // const cancelBtn = document.getElementById('cancelBtn');\n // const confirmBtn = document.getElementById('confirmBtn');\n\n // Open modal function\n function openModal() {\n modal.style.display = 'block';\n }\n\n // Close modal function\n function closeModal() {\n modal.style.display = 'none';\n }\n\n // Event listeners for opening and closing the modal\n openModalBtn && openModalBtn.addEventListener('click', openModal);\n closeModalBtn && closeModalBtn.addEventListener('click', closeModal);\n // cancelBtn.addEventListener('click', closeModal);\n\n // Close modal if user clicks outside of it\n window.addEventListener('click', function (event) {\n if (event.target === modalWindow) {\n closeModal();\n }\n });\n\n // Optional: Close modal with Escape key\n document.addEventListener('keydown', function (event) {\n if (event.key === 'Escape' && modal.style.display === 'block') {\n closeModal();\n }\n });\n\n\n let elements = document.querySelectorAll('.display-plans .item');\n elements.forEach(element => {\n element.style.boxShadow = '0 0 10px 0 rgba(0, 0, 0, 0.2)';\n });\n }\n\n // Miscellaneous Global Styling\n /* EDITELEMENT */\n vwo_$(\".p-2 > p:nth-of-type(2)\").vwoAttr({ \"class\": { \"removedClasses\": [\"mb-0\"] } });\n /* EDITELEMENT */\n vwo_$(\".step-header\").vwoAttr({ \"class\": { \"addedClasses\": [\"mt-md-4\"] } });\n /* EDITELEMENT */\n vwo_$(\".form-footer\").vwoAttr({ \"class\": { \"addedClasses\": [\"mt-4\", \"pt-2\"] } });\n\n /* CONTENT */\n vwo_$(\"#plans > div:nth-of-type(1) > div:nth-of-type(1) > h1:nth-of-type(1) > strong:nth-of-type(1)\").replaceWith(\"Select the plan that
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Terms & Conditions
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For California Residents
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\n \t
Begin your journey with us
\n
Congratulations on taking the first step towards a healthier you! Let’s kickstart your journey.
\n
Benefits Include:
\n
\n \t
Secure gym access 24/7
\n
Personalized coaching support
\n
Monitor progress with the AF app
\n
Access to Apple Fitness+ for free*
\n \t\t
\n
\n
Inquire about membership now. Share your details with us, and get set to schedule your personalized gym visit. We can’t wait to welcome you!
\n Inquire Now\n \t
`),vwo_$(".submain").append(`
\n
\n
\n
Need assistance? Reach out!
\n
We can tailor a plan to meet your specific needs.
\n
\n
\n Try Us Free\n
\n
\n
`),vwo_$(".terms").length<=0&&vwo_$("footer").prepend('
\n
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How To Improve Your Squat Form in 10 Steps

Squats: Can’t live with them, can’t live without them. Squats are a functional exercise, meaning it’s a movement that is used to accomplish everyday activities or tasks. Knowing how to improve squat form is equally important.

May 1, 2023

By Anytime Fitness

Oh, squats. Love ‘em or hate ‘em, they are an important exercise to master. A squat is what’s considered a functional exercise, meaning it’s a movement that is used to accomplish everyday activities or tasks. Whether you’re picking up your kids (or their toys), moving boxes, bending over to tie your shoes, or — dare we say it? — using the bathroom, there are countless reasons to incorporate this multi-functional exercise in your fitness routine. Knowing how to improve squat form is equally important.

Benefits of good squatting form

From the moment you started walking as a baby, squatting became an essential movement. While squatting certainly works your lower body including your glutes, hamstrings, and quads, it also leverages several other muscles to strengthen your whole body. Stabilizing your core muscles is key to proper squat form — and you want proper squat form, too, because when you do them well, squats are known to improve knee issues! That’s right: Contrary to what you may have heard, squatting is good for your knees. Many knee problems can be avoided by strengthening the muscles around your knees. Proper squat form is very important once you start adding weight to the movement, such as squatting with a barbell. A strong foundation and steady, even movement is key to protecting your joints. By practicing your squat form and adding resistance with a dumbbell or barbell, you can make everyday tasks, such as standing up from a chair, much easier.

Related: How to Do Bulgarian Split Squats

How to improve your squat form

Ready to do the dip? Let’s get our squat on.

1. Start from a strong squatting position

Before you add weights or movement, it’s a good idea to perfect your squatting technique first. Let’s begin with the set-up.

Here’s the starting position for the perfect squat: Place your feet shoulder-width apart, your toes slightly pointed out, and your weight in the heels. You should be able to wiggle your toes.
If you’re having issues with your setup, make sure to find a Coach to help! It’s important to understand that everyone is a little different. Depending on your body, you may need to slightly tweak your setup to find the best fit.

2. Squat with assistance to start

The assisted squat can be done in multiple ways. For instance, you can hold onto a door frame at your house, or you can grab a TRX strap at your Anytime Fitness gym. Having something to hold allows you to gain depth in your squat and get comfortable in your bottom positions. You also might find that getting to this position gives you a good hip stretch — bonus!
Here’s how to perform an assisted squat: In the starting squat position, hold your arms out in front of you, grasping your support. Keeping your back straight, squat down by bending your knees and pushing your hips back. Lower your body until your legs are at a 90º angle. To return to the starting position, push through your heels, keeping your back flat throughout.

3. Engage your core

The core is just as important in a squat as your legs are. Take a breath in and create tension in your core before you start any squat, engaging your core muscles as you inhale. This will allow you to properly drive from the ground and push up from the bottom of your squat with power.

4. Keep your chest tall

When starting your squat, think of pushing your hips to sit back in your squat with the weight in your heels. This will allow you to keep an upright chest and neutral spine. This position allows you to apply the most power to the ground without putting any unwanted pressure on the low back.

5. Drive your knees out

To protect the knees, you want to keep them aligned with your feet as much as possible, making sure they never drift too far out of line. When standing up from the bottom of a squat, think about driving your knees away from each other to ensure you are activating the right muscles.

6. Take your squats up a notch

After you feel confident performing an assisted squat, it’s time to transition to basic bodyweight squats. This move is the same as an assisted squat, only without anything for your hands to hold onto. You can bring your hands together in front of you in a prayer-like position, or put your arms above your head to perform an Overhead Squat.

7. Improve your ankle mobility

Ankle mobility issues can lead to other problems while squatting. If your ankles aren’t flexible enough, it can lead to your body compensating in other areas to achieve the proper depth. To increase ankle mobility and better your squat technique, sprinkle some ankle circles or any banded movement for the ankles into your warm-up —this will help increase mobility and improve your form.

8. Improve hip mobility for better squatting

The hips play a huge role in squats, which can be a problem when your hips are tight. Tightness in the hips can lead to low back issues among other problems. Work on your hip flexibility by doing controlled articular hip rotations (also known as Hip CARs) and 90/90 stretches as part of your warm-up on squat days.

9. Add t-spine mobility exercises to your routine

Keeping your t-spine (also known as thoracic spine) strong can help you stabilize any weight that you add to a squat. Exercises like Thread the Needle can help you make sure you’re achieving proper mobility through increased flexibility.

10. Add weight with barbell or dumbbell squats

After you have mastered tips 1 – 9, it’s time to add some weight into the mix. Start on the lighter end and progress with weight as you advance. It’s important that the weight isn’t heavy to the point that it hurts your form but isn’t so light that you aren’t getting a good workout.
Before you hit the squat rack, get comfortable with the Box Squat first. If you’re training for barbell lifting, start with a bare bar to start before adding weight. Otherwise, you can hold two dumbbells in both hands, held at chest height.

How to do a Box Squat: Stand upright facing away from a bench or box. With both hands, rest the squat bar on your shoulders, using your shoulders to help support the weight. Squat down to sit on the box, sending your hips back and down and keeping your feet flat. Push through your heels to return to the start position, keeping your back flat.

High-bar squat vs. low-bar squat

If you’ve spent any time researching weighted squats, you’ve likely seen these two terms — but what’s the difference? While both start at the same basic squat position with a barbell across the shoulders, the position of that bar is what makes each move different, delivering different results.

High-bar squat position

The high-bar squat is where the barbell rests on the top of the shoulders, across the trapezius muscle. Holding the bar at a higher position will require a more upright back.

Low-bar squat position

The low-bar squat starts in the same position, with the barbell resting on the upper back, across the posterior deltoid. Your feet should also be slightly turned out for this move for better stability. Squatting in this position requires a bit of a forward lean with a slight bend at the hips.

Now that you know how to improve your squat form, all that’s left is to practice, practice, practice. Squats are one of the best exercises for keeping your spine strong and your body healthy, but there are plenty of other ways you can improve everyday function — try these functional training exercises for all-over results. See you in the gym, AF Fam!

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