CrossFit 101: The Squat

There is a reason the squat is the first movement we teach on Day 1 of our Fundamentals Course; it’s the one movement you are guaranteed to do all day long! If you add up the number of times you stand up and sit down from the time you wake up in the morning until you go to sleep you’ll be amazed by how much you squat.

Your Guide to a Good Squat

1. Stand with your feet shoulder width apart, toes pointed straight ahead, and squeeze your butt and belly.


2. With a slight bend in your knees, take a bow to put your weight on your heels and try to wiggle your toes.


3. Drop your hips straight down, keeping your back in a neutral position and track your knees over your toes.


4. When you’ve gone as low as you can go keeping your back straight and your knees out over your toes stand back up.


Every time you have to sit down try to squat with perfect form (your coworkers will either be really impressed or judge you silently from their cubicles). Keep count and see how many squats you do in a day!

If you want more help nailing your squat, then check out our Fundamentals Course! It’s a four class course held over two weeks that teaches you all the movements you need to know to join our CrossFit classes.