How To Do a Squat
Step 1: Hip Flexion
Start with your feet shoulder-width apart and your toes pointing forward. Using your rectus femoris and sartorius in quadriceps, lean forward and hinge at the hips. However, use your spinal erectors and transverse abdominis to keep your chest up and core strong.
Step 2: Knee Flexion
Using your hamstrings, gastrocnemius, and soleus, bring your lower leg and femur closer together. The hamstrings function to flex the knee. Bend your knees as if you are sitting back in a chair.
Step 3: Ankle Dorsiflexion
Your knee must be able to move over your toes safely when you squat down, and your lower legs need to prevent your body from falling over with your butt so close to the ground. Use your tibialis anterior to allow the top of your foot to get closer to your shin.
Step 4: Hip Extension
Use your gluteus maximus and your hamstrings to begin rising back up. The gluteus maximus functions to extend the hip joint. Squeeze your glutes to bring your lower body closer to a neutral position.
Step 5: Knee Extension
Use your quadriceps femoris and sartorius to straighten your leg. The quad functions to rotate and adduct the thigh.
Step 6: Ankle Plantarflexion
Drive your weight through your heels to bring your body back to a standing position. Your soleus and gastrocnemius should allow your knee to be directly over your ankle joint once this motion is complete.
