The back squat is a core training exercise that can build size and strength in your lower body. But are you sure you’re doing the exercises correctly?

For this basic gym essentials You shouldn’t choose anything other than perfect form—especially because it’s a simple, essential move that should be at the heart of your training plan, says Men’s Health, Fitness Director. Ebenezer Samuel, CSCS and assistant fitness editor Brett Williams guides you through the subtleties of movement Saves you from bad habits that prevent you from unlocking your fitness potential.

Before you grab the barbell and slide it down as low as you can. Note that it is extremely important to pay attention to the subtleties of movement here. You don’t just kneel and let the payload take you to the ground—here are other important signs. You need to remember to do the squat correctly. Especially when you start working with heavy weights.

can’t sit down

eb says: Your biggest potential mistake in the squat: Think you only bend your knees. This isn’t Game of Thrones. In the squat, you have to bend your knees and flex your torso at the right time. So that your thighs roll parallel to the floor when you are near your rep’s “butt”.

It may seem unnatural if you’ve never done a squat before. The best way to deal with it: Think about sitting back, not sitting down. Bend your knees as you push your butt back. do this right And you’ll avoid what’s called a “butt wink,” the rounding of your lower back that can lead to future lower back problems.

weight in your heel

eb says: It can be very tempting to move forward into your paws while crouching. Especially if you only bend your knees. don’t let this happen throughout the squat Think about keeping your weight on your heels. both when sitting down and when standing up This will help you sit back properly.

Strong back, strong core

eb says: Your second biggest mistake in the squat: Think of it as a leg-only exercise. Doing the back squat is especially easy. Because the weight will “stay” on your back.

This is a total body movement from scratch. Begin each set of squats near the bar. squat under the bar Then pull your torso to the bar. tense back muscles Keep your back tight when the bar is on your back. Then tighten your core. Maintain this tight posture with every repetition. It will help you maintain a neutral spine. And when you start using heavier weights It will be of great importance.

can’t look forward

eb says: where the head goes, the body will follow The last thing you want to do is look up when you crouch. This will force your spine to stretch. bend your back which is the position of the body at risk Keep looking forward a yard or two. and keep that eye fixed during crouching It will help you maintain a neutral spine throughout each repetition.

take your time

eb says: The squat is an exercise that requires multiple muscle groups to work together. This is very different from the curl of the biceps. where you move one joint (elbow) or even a bench press Most of the time, you only move your elbows and shoulders.

So don’t rush through the repetitions and try to “smash them.” Whether you’re doing 2 sets or 10, take your time. Consider each representative in his or her own agency, crouch, stand up, and then set your breath and mind. This will help you train in shape and not rush. And it will help you get the most out of the movement. It will also help you gain more weight in the future.