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 [Fitness](/life/fitness)

 /  04 March 2020  

#  How To Master The Squat  


Regarded as the king of gym moves, squats work your glutes, quads, hamstrings and strengthen your core. So, whether you’re new to the gym or looking to brush up on your technique, go back to basics with 1Rebel strength coach Bryony Thompson …  


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01

 

 

## STAND TALL

Stand with feet a little wider than shoulder-width apart, remembering everyone’s mobility is different. Face toes slightly outwards, keeping the weight in the heels. It may feel strange keeping the weight there, but this will feel more comfortable in time.

 

 

 

 ![](https://media.sheerluxe.com/5i4QGUQt8w4rRk_aoJRQXHwdlTU=/1920x0/smart/filters:no_upscale()/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2020%2F03%2Fhowtosquatgif1.gif?itok=00P8oRzu)

 

 

 

 

 



 

 

 

02

 

 

## SIT INTO IT

Initiate the movement by inhaling and unlocking the hips, bringing them back slightly. Keep sending those hips backwards as the knees bend, keeping them slightly open.

 

 

 

 ![](https://media.sheerluxe.com/Ig_xDj8uG23hGrNJdgrdzJMk9vA=/1920x0/smart/filters:no_upscale()/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2020%2F03%2Fhowtosquatgif2.gif?itok=j4O56Qnn)

 

 

 

 

 



 

 

 

03

 

 

## THINK ABOUT YOUR KNEES

Keep hips stacked over the knees and knees over the ankles.

 

 

 

 ![](https://media.sheerluxe.com/095HtkioPqskydTmE48C2K-mW68=/1920x0/smart/filters:no_upscale()/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2020%2F03%2Fhowtosquatgif3.gif?itok=sd1wvTNs)

 

 

 

 

 



 

 

 

 

04

 

 

## AIM FOR AN ANGLE

Aim for a 90-degree angle and remember – heels should never lift from the floor.

 

 

 

 ![](https://media.sheerluxe.com/1z9p3GyJYZq583XsMJClQlko5YQ=/1920x0/smart/filters:no_upscale()/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2020%2F03%2Fhowtosquatgif4.gif?itok=PXSrzzz1)

 

 

 

 

 



 

 

 

05

 

 

## EXPLODE UPWARDS

Engage the core and with the weight in the heels, explode back up to standing, driving through the heels and squeezing glutes at the top.

 

 

 

 ![](https://media.sheerluxe.com/h0OGdFDdqYPPT4Uqf-X2-9cYYk8=/1920x0/smart/filters:no_upscale()/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2020%2F03%2Fhowtosquatgif5.gif?itok=QHdMDHAo)

 

 

 

 

 



 

 

 

Once you’ve mastered the basics, take your squat to the next level with weighted variations - great for building strength, boosting metabolism and increasing lean muscle mass.

 

 

 

Remote video URL



 



 

 

 

 

Follow Bryony on [Instagram](https://www.instagram.com/bmayfitness/) or to book a class with her visit [1Rebel.com](https://www.1rebel.com/uk/bio/bryony)

 

 

 

 

  

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