by Erika Nicole Kendall

The most important part of squats is getting the form right – the movement (much like any exercise) is designed to cater specifically to a set of muscles, and the only way to ensure that you’ll see results is if you make sure you’re working the right muscles. That comes from doing the movement right!

Pay very close attention to his explanation and execution, and then give it a shot yourself!



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Sara December 26, 2010 - 6:36 PM

Hello Erika,

I can not seem to do a squat to save my life!!! I mean my center of gravity must be off or something because i can not hold my body weight to bend my knees and hold my weight. I can get a little down but not the correct way to see any results i don’t think…any suggestions?

Please help 🙁

Erik January 12, 2011 - 3:40 PM

Sara, a good way to do squats so that you dont fall but get low enough is to squat using a bench or chair. Put feet (shoulder width apart) about 6 inches from the bench. Push hips back first, dont bend the knees first. Keeping your back straight up (chest out, head up), bend down so that your butt touches the bench. Try to not sit on the bench but explode back up into the standing position. Do 15 to 20 and you will feel the burn. I use this method often with my training clients who are begining or who are strugling to get low enough. hope that helps.

David A. Miller February 27, 2011 - 11:02 PM

Sara the key is thinking more about your hips and glutes more that you are thinking of your legs. Keep the glutes tight thru the lowering phase and try to tighten them even more as you begin to drive back up. Also keep you weight on your heels for the entire time and push thru the heels NOT the balls of your feet as you drive up.

Sara February 28, 2011 - 11:41 AM

Thanks for the tips…i tried it the way you mentioned and pushed up with the heels and it worked better. I will perfect them…

Tks again 🙂

Allie August 14, 2012 - 8:34 AM

If you still need some help, this website will get you doing a perfect squat. Very good instruction! http://www.stumptuous.com/lurn-to-squat-good-e-zy

alicia April 5, 2012 - 5:59 PM

Lunges work too..I have never had a bodacious booty but I have been working with what I got and its actually tighter and rounder

Lynaya July 15, 2012 - 9:08 PM

Will squats make my hips smaller? I want a bigger booty and I don’t want to lose my hips.

Erika Nicole Kendall July 16, 2012 - 9:53 AM

It depends on what hips you’re referring to – are you referring to the space where your hip bones actually rest, or are you referring to the space around the thigh area that most people usually mean when they say “hips?”

gabriela July 9, 2016 - 10:09 AM

I tried doing 1000 squat challenge bu gave up at 600 , and i don’t even feel pain in my legs or anything . I don’t get it what did I do wrong ???

Erika Nicole Kendall July 10, 2016 - 6:52 PM

You might not’ve been doing them low enough, or holding the position for long enough, or it might be time to start adding a little weight to your squats!

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