Do’s and Don’ts of Squats

Squats are an amazing compound exercise that all runners should incorporate into their strength training routine. If you want to be sure that you are doing them correctly, read on.


  • DON’T let your knees collapse inward. This will reduce pressure on the knees.
  • DO keep your knees shoulder-width apart. This helps to keep your torso upright.


  • DON’T round your back. This will stress your spine.
  • DO keep your chest up and engage your core. This maintains a good posture.


  • DON’T let your heels or toes come off the floor. This also helps to strengthen your foot arches.
  • DO push your hips back so that your weight is mostly on your heels. Keep your knees above your toes as you squat.


  • DON’T rush the downward movement. Good control allows your posterior chain to work effectively.
  • DO take a deep breath before you squat, then exhale at the end of each squat.


  • DON’T go down too shallow. You want to achieve the full range of motion.
  • DO bring your thighs parallel to the floor. You can use a stool or chair for your backside to touch to check your squat depth.


  • DON’T hold your breath or look down. Keeping your head up helps to keep your upper body straight.
  • DO exhale and drive through your heels as you go up. This activates your hamstrings and glutes.


  • DON’T use weights until you have mastered the bodyweight squat first.
  • DO use a light dumbbell or kettlebell to perform goblet squats as a progression from bodyweight squats.

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