Frank Mikulka's Weekly Fitness Tip
Proper Way to Do a Squat (December 6, 2005)

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I read that a squat would strengthen and firm up my legs and glutes (which I have noticed are not firm). Could you please give me some more info on this exercise? (Jamie, West Babylon)

Itís true! This exercise tends to get a bad rap because if you donít use proper form and mechanics, you could get injured. Hereís the scoop on how to do it right and reap the rewards:

  • Pretend that you are sitting on an imaginary chair and then push off your heels. Now that you feel comfortable with this move, place a bar on the upper part of your back, not on your neck, or hold it in front of your shoulders under your chin.
  • Inhale as you drop your hips back and let the knee bend naturally as the thighs sit lower almost parallel to the floor.
  • Exhale as you push through your heels and stand up to start again. Continue 12- 15 reps for 3 or 4 sets.
  • Head remains up, eyes looking over the horizon.
  • Maintain your bodyís natural arch throughout the movement.
  • Make your knees stay over your instep, not over your toes.
  • Exhale as you push up through your heels.
  • Thatís as easy as sitting in a chair. Watch those legs carry you to your next destination.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on