How to Perform a Perfect Squat: Step-by-Step Guide

Introduction

Vlogging isn’t going anywhere. Through platform shifts, algorithm chaos, and the rise (and fall) of shiny new apps, creators have kept the cameras rolling. Why? Because people still care about stories, personalities, and behind-the-scenes windows into real life. In a world of filtered feeds and AI-generated everything, raw human connection has staying power.

But 2024 isn’t a rinse-and-repeat year. What’s changing is how content reaches people—and what holds their attention once it does. Algorithms are being rewritten. Audiences want more than just punching quick edits and loud thumbnails. This year rewards creators who are consistent, niche, and unafraid to lean into realness. Whether you’re filming daily routines or deep-diving into hyper-specific topics, adapting isn’t optional—it’s survival.

Let’s break down the biggest shifts shaping the vlogging world right now—and how to navigate them with intent.

Feet shoulder-width apart, toes slightly out

This is your base. Not too wide, not too narrow—just stable. Point your toes out slightly. Think ten and two on a clock. It opens the hips and keeps things aligned when you move.

Now plant yourself. Weight should sit evenly across your feet—not just on your heels or toes. Feel the ground. You’re not just standing there; you’re rooted. This is what keeps you balanced when the pressure hits.

Last thing before you move: fire up your core. That doesn’t mean clench like you’re bracing for impact. Just light it up, stay aware. It sets your posture and protects you. Movement starts from here. No core, no control.

AI Is Speeding Up Workflow—Without Replacing Humans

Let’s get it straight—AI isn’t here to steal your vlogging career. What it is doing, though, is saving creators hours on the backend. Generative tools are handling rough cuts, assembling b-roll, drafting scripts, suggesting titles, and even managing basic research. The smart vloggers aren’t fighting it—they’re using it to move faster and stay more consistent.

But there’s a catch. AI can’t replicate your voice, timing, or personality. If your cut feels robotic, viewers bounce. That’s why top creators treat AI like a co-pilot, not a ghostwriter. They automate the boring stuff—captioning, video summaries, transcription—and keep full control where it counts: narration, final editing, and engagement.

The key here is knowing where the line is. Use tools to free up your time, not soften your fingerprint. Audiences crave real. That doesn’t change, even if the process does.

Micro-Niching for Loyal, High-Intent Audiences

Gone are the days of casting a wide net and hoping for the broadest reach. In 2024, success in vlogging is coming from going smaller—not bigger. Micro-niching is the move, and it’s as straightforward as it sounds: get specific. Think less “travel vlogs” and more “budget solo hikes through the Balkans.” Less “fashion,” more “eco-friendly streetwear for plus-sized college students.”

What’s driving this shift? Audience intent. A subscriber base of 10,000 people deeply interested in your exact subject matter is way more valuable than 100,000 casual passersby. These niche followers comment more, share more, and—they spend. Sponsorships and direct monetization (think: merch, memberships, Patreon) tend to work better when the audience actually cares.

The engagement is tighter. The trust is higher. And the algorithm? It actually favors this kind of depth. Bottom line: if you’re a creator trying to find traction in 2024, don’t be afraid to get weirdly specific. It might just be your edge.

Drive through your heels as you rise—this keeps the effort in your legs and takes pressure off your lower back. The lift should feel grounded, not rushed. At the top, contract your glutes hard but don’t lean too far back; overextending invites strain you don’t need. Control is everything here. No bounce at the bottom, no snap at the top. Just clean, steady movement from start to finish. That’s where the real strength builds.

Fixing Common Squat Mistakes

Even seasoned creators need a strong foundation—literally. Here are four squat issues that throw people off, and how to clean them up.

• Knees collapsing inward? That’s usually weak glutes and poor tracking. Strengthen your glutes and pay attention to where your knees go. Aim for alignment over ego.
• Heels popping off the ground? Your ankle mobility probably needs serious work. Open it up with daily stretches and controlled dorsiflexion drills.
• Rounding the back? You’re either loading too heavy or not bracing properly. Ditch the weight. Nail your form with just bodyweight. Build up from there.
• Moving too fast? Slow it all down. Quick reps with bad form just reinforce bad habits. Quality beats quantity every time.

Strong squats aren’t about power—they’re about control. Get the basics right before ramping up.

Prep Smart to Train Strong

Staying injury-free and making real progress isn’t just about how hard you train—it’s about how well you prepare. A proper warm-up and a smart approach to progression can make all the difference.

Start with a Dynamic Warm-Up

Before diving into your workout, a 5-minute dynamic warm-up primes your muscles, improves circulation, and helps prevent strains.

• Focus on movement-based stretches: think squats, arm circles, and leg swings
• Elevates heart rate and improves joint mobility

Add Stretching to Stay Limber and Injury-Resistant

Stretching doesn’t just help with flexibility—it supports long-term performance.

• Incorporate post-workout static stretching to improve recovery
• Regular flexibility work builds durability over time

Want to stay limber and injury-resistant? Add stretching to your routine.
Check out this guide: Stretching Routines That Improve Flexibility and Prevent Injuries

Record Yourself to Improve Form

It’s easy to miss poor technique when you’re in the middle of a set. Recording your workouts helps you catch and fix movement inefficiencies.

• Analyze form and posture during key lifts or drills
• Spot asymmetries, imbalances, or alignment issues

Progress Gradually, Stay Consistent

Progress doesn’t happen overnight. Consistency and patience are your best tools for sustainable growth.

• Avoid burnout or injury by increasing intensity and volume incrementally
• Stick to a routine that allows for strength to build over time

Remember: lasting strength isn’t a sprint—it’s a marathon. Train smart today to stay strong tomorrow.

• Bodyweight Squat – This is your foundation. No gear, no excuses. If you can’t control your own body through a full range of motion, adding weight is a waste. It teaches balance, alignment, and how to engage your glutes, quads, and core properly. Nail this before anything else.
• Goblet Squat – Grab a dumbbell or kettlebell, hug it to your chest, and squat. Simple. This one forces an upright torso, which helps clean up your form and build strength without overwhelming your joints. Great for beginners who need to feel the movement with some added resistance.
• Back Squat – Heavy and classic. The bar goes on your shoulders and demands power across your whole chain—hips, hamstrings, and core. But: poor form here leads to problems fast. If you’re not dialed in on mobility and stability, pause and fix that first.
• Front Squat – Bar in front, elbows high. This variation hits your quads and core harder and keeps your posture more vertical. It’s less forgiving on tight wrists or stiff ankles, but worth it for the payoff in control and midline strength. Not easy—but nothing good is.

Squats aren’t just for the gym. They train how you sit, stand, lift, and move through daily life. Done right, they set the foundation for real-world strength—whether you’re carrying groceries or chasing after your kid.

But there’s a catch: form matters more than numbers. Chasing heavier weight without good mechanics is a fast-track to injury, not progress. Depth, control, and posture should come first. Ego? Leave it at the door.

Master the fundamentals—bodyweight squats, proper alignment, simple tempo drills. Layer on strength only when movement is dialed in. Because when your squat is solid, everything else starts to fall into place.