How to Do a Squat
The squat is an excellent upper and lower body workout that primarily targets your thighs (quadriceps or “quads”) and hips (gluteus maximus or “glutes”) but also works the hamstrings and lower back. If done incorrectly, it can lead to pain or injury, so you have to be careful about getting it right so that you don’t get hurt. There are many variations of the squat, so the steps below will describe the classic barbell back squat, followed by variations.
Steps
Warm up. This is critical in preventing injury. Warm up first by getting your heart rate up and then by following the below directions for a squat, but with a very small amount weight.
Select weights that are appropriate for your strength and set them up on the barbell. If you have the option of adjusting the height of the bar, bring it to a level below your shoulders, to about your armpits.
Get below the bar and bend your knees slightly. Plant your feet flat on the ground about shoulder width apart. You’ll want equal weight distribution throughout each foot during the exercise.
* Point your feet slightly outward, not straight ahead.
* Don’t stand with your feet much further than shoulder width apart (wide stance). That’ll bring your adductors (inner thighs) into the movement, which can cause stress to the medial collateral ligament, abnormal cartilage loading, and improper patellar tracking. Likewise, keeping your feet too close together (close stance) [[will put too much stress on your back and knees.
Position bar on the base of the neck and across the back of your shoulders.
Position bar on the base of the neck and across the back of your shoulders. Grasp the bar with your hands at a spot that is comfortable, usually about six inches (15cm) from your shoulders.
Raise and dismount the barbell]] from the rack (take a step forward or back if the rack will interfere in the motion).
Look straight ahead and keeping your back straight (not round or arched; keep it flat) bend at your knees as if you were going to sit back in a chair.
* Never let your knees extend beyond your toes, as this will increase the likelihood of damage to the patellar tendon and ligament in the knee.
Stand up by extending your hips and knees until your legs are straight, and exhale on your way up.
Replace barbell on rack when finished.
Squats are one of the best lower body exercises you can do. Why? One reason is that squats are multi-joint exercises which target all the muscles of the hips, glutes and thighs. This version, which requires no weights or equipment (other than a chair) is great for beginners, for anyone with knee problems or for those who are overweight and need a bit more support. It’s also great for anyone wanting to add more functionality into their lives because it mimics the movements we do each time we sit down or stand up.
1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.
2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.
3. Keep the knees behind the toes as you sit down on the chair for a few seconds.
4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.
5. Fully extend the legs until you’re back to standing position.
6. Repeat this for 1-3 sets of 10-16 repetitions.
7. To progress, squat down until you’re just hovering over the chair, but not sitting all the way down.
8. Always keep the knees in line with the toes!
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