If you’ve ever set foot in FITloft Gym in Montclair, you know that squats are a staple in any serious training program. But are you squatting like a pro—or are you setting yourself up for injuries and frustration? Let’s break down the DO’s and DON’Ts of the squat, with expert tips from our own @trainwithyank, so you can train smarter and see real results!

The DO’s: How to Nail the Perfect Squat

Proper squat form is the secret to building strength, stability, and a killer lower body. Here’s what you need to do:

• Feet Placement: Start with your feet shoulder-width apart and your toes slightly pointed outward. This creates a solid base and protects your knees.
• Hips Back: Imagine sitting back into a chair—push your hips back first, not just your knees. This helps engage your glutes and prevents unnecessary knee stress.
• Chest Up, Core Tight: Keep your chest lifted and your back straight, engaging your core muscles to protect your spine and improve balance.
• Depth Matters: Go deep! Aim for your thighs to be parallel to the ground, or lower if your flexibility allows. But make sure your knees never track too far past your toes.

What happens when you get it right?

• You’ll feel your quads, hamstrings, glutes, and core working together in harmony.
• Your movements will be smooth and controlled, with even muscle activation.
• Consistent, proper squats mean faster gains, fewer injuries, and more confidence in your lifts.

The DON’Ts: Common Squat Mistakes to Avoid

Even experienced lifters at FITloft Gym in Montclair can fall into these traps. Avoid them for long-term progress:

• Don’t Let Knees Cave In: This puts stress on your ligaments and increases the risk of injury.
• Don’t Round Your Back: Keep your spine neutral—rounding your back can lead to painful injuries like herniated discs.
• Don’t Shift Weight Forward: Keep your heels grounded and weight distributed evenly.
• Don’t Rush or Cut It Short: Dropping too quickly or not squatting deep enough reduces effectiveness and increases injury risk.

What happens if you ignore these tips?

• You may develop knee pain, muscle imbalances, or lower back strain.
• Bad form leads to less muscle activation and slow progress.
• Chronic poor technique can result in serious injuries that derail your fitness journey.

Why Squat Technique Matters at FITloft Gym in Montclair

At FITloft Gym in Montclair, we believe everyone—from beginners to seasoned lifters—can benefit from mastering the basics. Squats are foundational for building total-body strength, athletic performance, and functional movement. But only if you do them right!

Need Help? We’re Here For You!

If you’re unsure about your form or want a squat check, reach out to us or talk to a trainer like @trainwithyank. Our team at FITloft Gym in Montclair is always happy to help you perfect your form, answer questions, and keep you injury-free.

Ready to level up your squat game? Come train with us at FITloft Gym in Montclair and see the difference that proper technique makes!