How to Squat - Your Booty Shaping Safety Guide.

Knowing some important tips on how to squat will help prevent injury while working toward your 100 Squat Exercise Challenge.

As I mentioned at the beginning of my challenge, I was nervous my body wouldn't respond well to doing squats, but it didn’t take long to find the proper form and comfort in doing the reps. I say “comfort”, but what I mean is I don’t want to feel like one side is working more than the other side. I also want to make sure my knees are not hurting due to too much pressure.




The only pain I want to feel is the type of pain you get when your butt muscles are taking shape. This is why proper form is very important when learning how to squat.

How to Squat - Booty Shaping Tips:

  • Stand tall with your feet shoulder-width apart, toes pointing forward, arms stretched out in front of you
  • Center your weight into the middle of your foot to the heal (not on the balls of your feet or your toes)
  • Squat down like you are going to sit in a chair
  • You will naturally lean forward a bit, but make sure your knees stay in line with your ankles, not over your toes in the opposite direction as your ankles
  • Squat as low as comfortable for you, but again, make sure your knees are in line with your ankles
  • Push back up to starting position focusing the weight into your heals and squeeze your butt muscles
  • Repeat
How to Squat - Your Booty Shaping Safety Guide

How to squat is important for this challenge because I want increase my strength for many different types of exercises, especially running. I plan to start walking for exercise again soon and build up to running. Building up cardio endurance is important so I can burn fat. 

Gotta get the fat off so I can see the results of doing squats!

My diet is raw vegan and the reason I choose raw and vegan is to be healthy and naturally shed the weight. But, I also want to have an abundance of energy to do 500 squats a day if I wanted. I’m okay with my 100 a day Squat Exercise Challenge at the moment, but eating a 100% raw diet and increasing my fitness level is at the top of my agenda.


Squat Challenge Progress:

Day 6: 3:52 This morning just wasn’t happening for me. My right knee felt kinked-up so I stopped after 10 reps to stretch it out. The next 40 reps felt okay, but I could still feel the tension in my knee and stopped again to try and remedy the problem. Stretching and rubbing it seemed to help for the next 50 reps. The stretching both times wasn’t prolonged because I found myself thinking about the time, even though I said I was not concerned with beating my time from the previous day. I have to watch how competitive I get with myself. I definitely don’t want an injury. 

Day 7: 3:20 - Technically Day 7 squats were done at 12:30am on what is day 8. I had to work early and didn't get my squats done in the morning like I have the first six days. Postponing exercise always makes me nervous because I am notorious for not completing goals, like really, really bad (or good) at flaking on myself. So, here it was, 12:30am and I only remembered I had not done my squats when my friend sent me a text that said "100". Oops! The good news is....I jumped up and got them done in 3:20.

Day 8: 3:20 - It's 9:45pm and just completed my 100 squats for my Squat exercise challenge today. Again, with the end of day squats! I'm not beating myself up about it, I just prefer to get them done early. I had morning massage appointments today, but it's not like this squat challenge takes a lot of time. On day seven I had intended on adding some extra reps or Plie Squats, but don't seem that interested in doing that at this moment. I'll need to brush up on some more How to Squat tips to get my motivation up for Plié Squats. I tried them and my knees didn't want any part of it. Just getting the 100 regular body weight squats in is what is important at this point.

Day 9: 3:40 - Today I did TRX Squats outside. It was humid and warm, but it felt great to work up a sweat. The squats took a little longer because I focused on the booty squeeze. I also did 30 reps of jump rope. I love to jump rope, but it kills my knees. If you've read other parts of my site you will know that I am overweight. That's why I do this stuff. One day I will be able to run and jump rope. The raw food diet and exercise are my path to energy, endurance, and weight loss.

Day 10: didn't time myself - It's 11:42pm and was jolted out of rem sleep when I realized I had forgotten to do my 100 Squats. I pondered letting it go until the morning, but then remembered my track record for failure. As I quickly search my brain for motivation to get up and do the squats, I thought "MUSIC" so I grabbed my iPod and put on Judas Priest - Living After Midnight (the duration of this song is how long it took me to complete the squats). THANKS! heavy metal band from the '80's.

Read Days 11-15 of my squat challenge progress


Just as important as how to squat, is how to stay motivated for exercise of any kind. If you don't feel like it, do it anyway. Put on some music that pumps you up and follow the simple safety tips for getting a tight toned booty.

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