Squats For Beginners: How to do a Squat Correctly

  • Published: 31 August 2016
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    We squat all the time - doing yard work, picking things up off the ground and just the movement that comes along with sitting, to name a few examples. So building strength in your legs by adding the squat to your exercise routine is a smart way to help prevent injuries while doing your everyday activities.

    Doing squats with bad form can turn the exercise against you though, so it is important to begin doing squats by learning how to do a squat with correct form. This video will show you the key components:

    1) Take a wide stance (about shoulder-width apart)
    2) Put your hands out in front of you for balance
    3) Sit back as if you are sitting in a chair, keeping your feet flat on the ground and your knees behind your toes.
    4) As you are sitting back, keep your chest up and your head looking forward.

    When you are first starting off with squats, do 1-3 sets with 10 reps in each set and 30-60 seconds rest in between, and really concentrate on doing the form correctly. As you build strength in your legs, you can add sets or more reps to each set.

    Once you've perfected your squat form, give this quick leg workout a try: pedofolie.info/video/suKWN2EOmDI/video.html

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Comments • 785

  • maría laura
    maría laura  13 hours back

    omg thanks Spiderman

    • Anonymous alien
      Anonymous alien  2 days back

      One like = 10 squats everyday!

      • iaann100
        iaann100  3 days back

        The back shoukd be str8 and chest too, her chest is going forword

        • Emily Hale
          Emily Hale  1 weeks back

          Tom..... Holland.....? 😂

          • 土星S A T U R N
            土星S A T U R N  1 weeks back

            Needed this as I'm starting the one punch man workout today. 100 Squats in a single set for a beginner is not fun on the legs.

            • Esketit
              Esketit  1 weeks back

              But when I do this it feels too easy which makes it feel like I’m doing it wrong, is it supposed to be easy ?

              • Optimist Steven
                Optimist Steven  1 weeks back

                *Spiderman Teaches Squats for Beginners*

                • Sonny Parker
                  Sonny Parker  1 weeks back

                  Spider-Man, is that you?

                  • Deruzzi
                    Deruzzi  2 weeks back

                    Spider man rlly became old after iron man died

                    • obama spaghetti toilet sauc r

                      Its spiderman

                      • btshif
                        btshif  2 weeks back

                        *OK BUT DID NONE OF Y’ALL NOTICE HIS NAME???? I MEAN HELLO?*

                        • Khan Aleena
                          Khan Aleena  2 weeks back

                          Once on being challenged i did 51 squats in nearly 1 and half min, then i barely stand on my legs properly , thighs hurt,and feels like ur femer is broken due to stress at once for next few days but it feels great with that pain, u can also try.

                          • most.adored .darkskin
                            most.adored .darkskin  2 weeks back

                            I got shooketh when he said Tom Holland like where😭

                            • micspald1
                              micspald1  2 weeks back

                              Well you missed a whole lot more to it.

                              • BooYaFools
                                BooYaFools  2 weeks back

                                No wonder Spiderman looks good in the movies, this guy here

                                • Juveriya Rockzz
                                  Juveriya Rockzz  2 weeks back

                                  My thighs pains a lot after doing squats . Am I doing it wrong ?

                                  • Ramisa Maliat
                                    Ramisa Maliat  2 weeks back

                                    nah dont worry its like that at first

                                • x isaka
                                  x isaka  2 weeks back

                                  1000 squats = kidney damage

                                  • Yasmine McCoy
                                    Yasmine McCoy  2 weeks back

                                    OMG HIS NAME IS TOM HOLLAND ;O

                                    • dardevil2010
                                      dardevil2010  3 weeks back

                                      You`ll be able to know hard work when you follow this vertical jump program “Jumοnοz Azb” (G0OGLE it). Seeing the results will require you to follow and execute a difficult workout routine. It break you down to re-establish you much better is i would put it. I increased my vert by around 10 inches in about two months. .

                                      • Xcommando14
                                        Xcommando14  3 weeks back

                                        Yo Spidey

                                        • Celina Joseph
                                          Celina Joseph  3 weeks back

                                          I recommend you go to the Gym virtual channel there you can find more exercise routines. 🌻🌟

                                          • Rebekah Moran Rush
                                            Rebekah Moran Rush  4 weeks back

                                            Tom Holland...?

                                            Guys omg spiderman is showing us how to do squats

                                            • ngân chan tm
                                              ngân chan tm  4 weeks back

                                              Tập sáng hay tối z

                                              • Emily
                                                Emily  4 weeks back

                                                me watching this like I’m actually going to do squats: 🤡

                                                • a pled
                                                  a pled  1 months back

                                                  yes comrade true slav

                                                  • Leo Roget
                                                    Leo Roget  1 months back


                                                    • Regina Ray
                                                      Regina Ray  1 months back

                                                      I need this. I dont know how to do any thing.

                                                      • A Paul B
                                                        A Paul B  1 months back

                                                        Very limited range of motion. What happened to ass to grass

                                                        • Joe Clark
                                                          Joe Clark  1 months back

                                                          Knees do not need to be behind the toes during a squat. This is bad information

                                                          • TOMAT PROKILL
                                                            TOMAT PROKILL  1 months back

                                                            one punch man
                                                            no 1 : 100 PUSH UPS
                                                            no 2 : 100 SIT UPS
                                                            no 3 : 100 SQUATS
                                                            no 4 : running 10 km


                                                            • Seba M
                                                              Seba M  3 weeks back

                                                              You dont work. Really?

                                                          • Jesmin Sultana
                                                            Jesmin Sultana  1 months back

                                                            Good Job, Spiderman

                                                            • bibhu shrestha
                                                              bibhu shrestha  1 months back

                                                              squatter man

                                                              • Kat Evans
                                                                Kat Evans  1 months back

                                                                I’m not a beginner but I’ve totally forgotten how to🤣🤣

                                                                • 1 DIRECTIONER
                                                                  1 DIRECTIONER  1 months back

                                                                  Tom holland......

                                                                  • Jarome Jacksan
                                                                    Jarome Jacksan  1 months back

                                                                    I find bоdywеight еxеrcisеs tо bе аs gооd on Unflexal if nоt bеttеr thаn wеight lifting еxеrcisеs in sоmе cаsеs. Таkе pullups fоr еxаmplе...bеst bаck wоrkоut еvеr, clоsе grip chinups аnd dips аrе sоmе оf my fаvоritе аrm еxеrcisеs. Bоdywеight trаining is аmаzing, аnd if yоurе nоt dоing it, yоu shоuld bе! аnd аlwаys usе crаzymаss bulking supplеmеnts thаt truеly wоrkеd fоr mе rеаd аbоut crаzymаss more on unflexal website.

                                                                    • TheProfessor234
                                                                      TheProfessor234  1 months back

                                                                      I was hoping for Spiderman...

                                                                      • Brenda S
                                                                        Brenda S  1 months back


                                                                        • ultraThijs
                                                                          ultraThijs  1 months back

                                                                          So this is Spiderman doing in an alternate universe...

                                                                          • Wiza Hxx
                                                                            Wiza Hxx  1 months back

                                                                            Just do as naturally as your body could perform.

                                                                            • Vortex
                                                                              Vortex  1 months back


                                                                              • BlueKazuki
                                                                                BlueKazuki  1 months back

                                                                                Squats are confusing. He says knees behind toes and back straight but at 0:55 she's clearly leaning forward with her knees in front of her toes.

                                                                                • Robert Ottolino
                                                                                  Robert Ottolino  1 months back

                                                                                  Thank you!

                                                                                  • Neonmirrorblack
                                                                                    Neonmirrorblack  1 months back

                                                                                    She's looking "Foe-werd". OK.

                                                                                    • ambreen tauseef
                                                                                      ambreen tauseef  2 months back

                                                                                      ' Tom Holland '

                                                                                      • ii_xokitty gameplays
                                                                                        ii_xokitty gameplays  2 months back

                                                                                        I wana cry because literally whenever I do a squat i do not feel it in my butt muscles at all all I feel is in my knees and the back of my thighs but I don’t know if I’m doing anything wrong

                                                                                        • whatsmyageagain
                                                                                          whatsmyageagain  2 months back

                                                                                          There is no variation of the squat that doesn't work the butt. Pretty common to mostly feel it in the front and/or back of thighs though.

                                                                                      • Yeeetus To the feetus
                                                                                        Yeeetus To the feetus  2 months back

                                                                                        Thanks ik hwo to do swats

                                                                                        • Madfive93
                                                                                          Madfive93  2 months back

                                                                                          never stand still to not get rusty

                                                                                          • Mount Shasta
                                                                                            Mount Shasta  2 months back

                                                                                            Tom Holland hmmmmm