What Are the Best Tips for Squats for Women?

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  • Written By: Amanda R. Bell
  • Edited By: E. E. Hubbard
  • Last Modified Date: 13 January 2020
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Squats are one of the best ways to strengthen your legs, bottom, and lower back, as well as your abdominal muscles. One of the best tips for doing squats for women are to start out without weights until you perfect your form. Having a trainer or experienced friend show you exactly how to do a squat and practicing in front of a mirror are also good suggestions. Keeping your abdominal muscles active while doing this exercise can help to tighten your core, and doing the exercise slowly and steadily can maximize the benefits. To avoid making the muscles in your calves bulky, keep the weight of your body focused towards your back and heels rather than your toes.

When you first start doing this exercise, one of the best tips is to not to use weights until you have the form of the squat perfected. Standard squats are typically performed with barbell weights, which are held behind the head and across the shoulders during the exercise. The weights add extra strain to your body, and performing the squats incorrectly with this added strain can cause damage or injury to your body.


A good way to learn the correct squat form is to seek the expertise of a trainer or experienced friend and to practice in front of a mirror to perfect your form. While a squat may look simple, doing it incorrectly can cause injury, and having someone who has perfected the move perform it for you and monitor your movements as you practice can be a great way to learn. Once you have the basics down, practice in front of a mirror that so you can see what you’re doing, and catch any slip-ups before you ruin your form or get hurt.

Another good tip for doing squats for women is to focus your energy on your entire body rather than just your lower half, especially when it comes to your abdominal muscles. Generally, people perform squats to strengthen their knees, legs, and gluteal muscles. By keeping your abdominal muscles engaged and tight, you can work to strengthen your core as well, making squats for women a near full-body workout.

A common mistake made when doing squats is rushing the process and moving up and down quickly. This not only makes it difficult to keep a proper form, thus increasing your risk of injury, but also reduces the impact that the exercise has on your body. A good tip for doing squats for women is to move purposefully and slowly, engaging your entire body throughout the squat to keep your joints safe and your muscles strong.

Occasionally, women steer clear of squats because they believe that this type of exercise will make their calf muscles overly bulky. If this is a fear of yours, one of the best tips for doing squats for women is to focus the weight of your body towards your back and heels rather than leaning forward, and using your toes to move up and down. This places the bulk of the work on your upper legs and back rather than on your calf muscles.


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Post 3

Women should be aware of the many different types of squats. Many of the women I have worked out with or heard talking about squats don't like the traditional squats where the weight is supported on the shoulders. This can be an intimidating and awkward position.

Women should ask their fitness instructors about different squat exercises. Another option is to go online and find explanations and pictures of the way squats can be performed.

Post 2

If you want to avoid getting huge calf muscles, in addition to changing your stance, you can steer clear of the use of heavy weights. The more pounds you have to lift the greater the strain put on the large muscles, and thus they expand and grow. Light weight or no weight should take care of the issue.

Post 1

I agree with the article when it says women should begin squats without weights so they can get the routine of the exercise down first. This is also true with men.

Anyone starting squats for the first time should familiarize herself or himself with the movements. If you make a mistake without weights, you will most likely not be injured, but the risk of injury increases when you add weights to the equation.

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