How to avoid injuries during your first squats: the hip-knee-foot technique

Squats are one of the most effective basic exercises for the legs and core, but with poor technique they can also cause injuries to the knees, lower back and feet. That's exactly why it's important to pay attention to hip-knee-foot alignment.^{[1] [2]}

If you're not sure about your technique, it's worth turning to a specialist — a fitness trainer or physical therapist — so they can show you a safe body position and correct mistakes early on.^[1]

During the movement it's important to breathe properly — exhale on the way up and inhale on the way down. Holding your breath can raise your blood pressure and increase the risk of injury, which is especially important for beginners.^[2]

Don't skip the warmup. Cold muscles are more prone to injury than warm muscles are.

Start with a light load: use a weight that lets you do around 12–15 reps without losing control of your form. Gradually increase the load once your technique becomes stable and comfortable.^[3]

Disclaimer: this information is general in nature and does not replace the advice of your doctor. If you have chronic conditions or feel pain while exercising, be sure to consult a doctor.