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How to Squat Properly: A Beginner’s Guide to Building Confidence and Strength
The squat is one of the most effective exercises for improving lower body strength, mobility and everyday function. However, many people feel unsure about their technique when first learning how to squat. The good news is that squatting can be broken down into simple progressions that help build confidence and develop good movement habits before progressing to deeper or more advanced variations.
One of the easiest ways to learn proper squat technique is by starting with a chair. Chair squats provide a safe and controlled way to practice the movement while reducing the fear of losing balance or squatting too low.
Begin by standing in front of a chair and slowly sitting down before standing back up without using your hands. Once this becomes comfortable, progress to lightly tapping the chair before standing again. This helps teach control while reinforcing the correct movement pattern.
As confidence improves, the chair can gradually be removed. The key movement cue is to push the hips backwards, as though you are sitting down into an invisible chair. Throughout the movement, it is important to keep the core muscles engaged and actively use the glute muscles to help support the hips and lower back.
Benefits of learning proper squat technique include:
- Improved leg strength
- Better glute activation
- Increased lower body stability
- Improved balance and coordination
- Better support for daily activities
- Reduced risk of movement-related injuries
As strength and mobility improve, squat depth can gradually increase, allowing progression towards deeper squats and more advanced strength training exercises.
Remember that everyone starts at a different level, and there is no requirement to perform a deep squat immediately. Consistent practice and gradual progression are often the keys to success.
At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess your squat technique, identify movement limitations and develop personalised exercise programs to help improve strength, mobility and confidence with movement.