How to Squat Properly (Female)

The proper squat form for a female is typically done as a dumbbell, barbell, Smith Machine or bodyweight squat.

If done correctly, a proper female squat will work the glutes, quads, hamstrings, adductors, hip flexors and calf muscles.

In addition to these lower body muscles worked, a weighted squat will also work the core muscles, including the abs, obliques, and erector spinae to name a few.

Overall, squatting increases leg and core strength, joint mobility and flexibility, improves posture and balance, strengthens bones, burns calories and is a great exercise for beginners all the way up to the most advanced lifter.

One study  showed that eight weeks of jump squat training resulted in significant improvements in counter movement jump, squat jump, maximum isometric squat force and average force over 100 ms, as well as 50 m sprint time. 

Women may look to the squat to tone and tighten the thighs as well as to get a bigger rounder bum.

But whatever reason you have for adding the squat to your workouts, it’s best you do them with proper form.

Proper Squat Form for a Female

(Beginner Bodyweight Squat)

Before you do any exercise, make sure to warm up the muscle group you intend to work. Use these steps to get your body into the perfect squatting position.

1. With your feet about shoulder width apart, turn your feet slightly outward, squeeze your abs and your butt, screw your feet into the ground and turn your knees out.

2. Flatten your back into a neutral spine position, keep your shins vertical, and drive your knees out and lower into the bottom position until your thighs are parallel with the ground.

3. Squeeze your butt, keep a neutral spine and explode up to starting position.

The Proper Squat Form for a Female

(Bar Squat)

The barbell squat will use the same technique as the bodyweight squat, only this time your going to be placing a barbell on your upper back.

You have 2 choices here:

1. Put the barbell in a high position, resting on your upper trap muscles.


2. Put the barbell in a low position, resting between the middle and top of the rear delt.

Never place the bar on your neck.

A high bar position will work more on the quads where a low bar position will work more on the glutes.

Typically, gymgoers will stick to the standard bodyweight squat or bar squat.

But with so many variations of this great exercise available, why not add them into your weekly routine.

What Should a Female Squat?

A female who weighs 100 pounds should typically be able to squat about 55 pounds to start.

As they progress, they are like to reach the 135 pound mark.

A female bodybuilder may be able to squat 225 pounds or greater.

If you’re a beginner, start with the bar and work your way up.

Make sure your form is good before you progress.

Are squats good for females?

Yes, squats are great for most everybody!

Squats will work your inner and outer thighs, glutes, hamstrings, quads, and back.

Squats will strengthen muscle, compact bone, improve flexibility through the hips and knees, and improve posture.

With any weight, start low, build your way up and improve over time.

A list of 15 female squat variations include the:

1. Bodyweight squat

2. Dumbbell squat

3. Barbell squat

4. Overhead squat

5. Front squat

6. Sumo squat

7. Jump squat

8. Plie squat

9. Box squat

10. Pistol squat

11. Wall squat

12. Bulgarian split squat

13. Goblet squat

14. TRX squat

15. Hack squat

If you need equipment for some of the exercises from above, make sure you check out my article: TRX Training Straps + 19 BEST Pieces of HOME GYM Equipment

Squats for Beginners

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If you’re a beginner or someone who doesn’t have access to a barbell, it’s probably best you stick to bodyweight squats or light dumbbell squats. If you need to, hold onto a bar or some TRX training straps to help you get a little bit lower every time. Practice excellent form and try to build up a little bit of strength and stability before you perform some of the more advanced exercises from the list above.

An easy way to increase difficulty over time is by holding progressively heavier dumbbells, by using a weight vest, or a combination of both.

What are some squatting mistakes to avoid?

1. Don’t allow your knees to collapse. If they tend to pull in, it may be due to tightness in the hips, ankles, or somewhere else in the body that is forcing you to have poor form.

2. Arching your lower back or neck to much is a big no-no. The cause of this can be due to a weak core, tight muscles in the hips, lats, ankles or other area of the body.

3. Don’t let your knees get too far in front of your toes. Ideally, you want your knees right above your ankles to ensure proper form. This can be due to improper glute activation, or improper form or mechanics in general.

4. Try to do squats free weight style and without the assistance of a Smith Machine. Free weights allow your body to move freely through the motion whereas the Smith Machine restricts the movement of your joints, placing excessive stress on your tendons and ligaments.

What if I have a limited amount of time, how can I still get my squats in?

If you can’t make it to the gym, you always have an opportunity to get your squats in throughout the day. Don’t let the amount of time you have available to you be an excuse for skipping out on your exercise.

Here is a list of 10 ways for women to do squats when they have no time:

1. Squat while you brush your teeth, that’s three minutes of squatting, right?

2. Squat at your standing desk or just stand up and do a set of 10 squats at work.

3. Do your squats in the bathroom stall in you want to be conspicuous?

4. Squat on your lunch break.

5. Squat while watching Netflix.

6. Do squats when you wake up and when you go to bed.

7. Squat in the elevator.

8. Do squats in the shower.

9. Squat while feeding your baby.

10. Squat while putting your baby to sleep. This is what I did for my first born.

Summary: The Proper Squat Form for a Female (Bodyweight & Bar Squats)

A proper female squat is one of the best things you can do for your body. It increases strength and flexibility, burns calories, and can make you physically appealing to that person you’re trying to attract.  Make sure you use proper form, throw in as many squat variations as you can add, and your legs will be toned and tightened in no time.

Don’t forget to check out my article How to Get a Bigger Butt and find out the best ways to get a bigger buttocks!

Did my article help you out? Let me know in the comments!

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