Squats Forms and Rules

Basics and the General Form

• Position your feet. Stand up straight and position your feet a little wider apart from your hips.
• Bend your knees.
• Your back should be arched at an angle as you go down. Imagine you're sitting in an invisible chair.
• Your hips should be slightly lower than your knees.
• Your feet should not move at all.
• Come back up to an upright position.

Rules and Guidelines

• Squats are required to be at knee length or lower. If the knees does not show any depth or does not meet the knee length, the rep count will be modified.
• Any assistance (holding onto objects for leverage) will result in a zero count.
• Any jumping or variations of gaining height will result in a zero count.