Keep a wide base of support. Your feet should be shoulder-width apart, with one foot
slightly ahead of the other (karate stance).
Squat down, bending at the hips and knees only. If needed,
put one knee to the floor and your other knee in front of you, bent at a right
angle (half kneeling).
Maintain good posture. Look straight ahead, and keep your back straight, your chest
out, and your shoulders back. This helps keep your upper back straight while
maintaining a slight arch in your lower back.
Slowly lift by straightening your hips and knees (not your
back). Keep your back straight, and don't twist as you lift.
Hold the load as close to your body as possible, at the level
of your belly button.
Use your feet to
change direction, taking small steps.
Lead with your hips as you change direction. Keep your shoulders in line with your
hips as you move.
Set down your load
carefully, squatting with the knees and hips only.
ByHealthwise Staff Primary Medical ReviewerWilliam H. Blahd, Jr., MD, FACEP - Emergency Medicine Adam Husney, MD - Family Medicine Kathleen Romito, MD - Family Medicine Specialist Medical ReviewerJoan Rigg, PT, OCS - Physical Therapy