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How to do Squats

Description:

From a standing athletic position, lower your butt until your thighs are at least parallel to the floor and return to the upright position.


Photo source: www.hesfit.com


How to do it:

1. With a barbell on a rack, step under so that it rests across the back of your shoulders, hold onto the bar with both hands, using a wide grip to balance the bar, raise up to lift it off the rack and step away or unhook catches if in a Smith Machine.

2. Assume a stance where your feet are shoulder width apart and knees are slightly flexed (you should be in an "athletic stance"). Your toes should turn just slightly outward.

3. Keeping your head up and back straight, bend your knees, lowering yourself until your thighs are just below parallel with the floor (lower yourself as if to sit on the edge of a chair).

4. From this position push yourself back up to your starting position.



Do’s and Don’ts:

1. Do not change your spine angle or bend forward more at the waist. All of your body "movement" should be below the waist only.

2. Do keep your head up with eyes facing forward looking straight ahead. This may be the most important aspect of the lift. By doing this you force everything else to move correctly, without really trying.

3. Do go down low enough so that your thighs break parallel with the floor. This guarantees a full range of motion. If you cannot go this low, take some weight off. The saying goes "half squats builds half legs". Less weight + going past parallel = Massive legs.

4. Do keep your weight balanced so that your feet feels equal downward pressure on heels and toes.

5. Do use a spotter or a Smith machine.



Variations:

1. Leg Press machine. If you have lower back issues do not do squats. The leg press is almost as good and removes all danger from your back.

2. Squats using a smith machine. If you do not have a spotter available definitely use this method. To get the full benefit from any exercise you want to "fail" on your last rep. Without a spotter you can't do it on squats without using a smith machine.

3. Dumbbell squats. Instead of using a bar across your shoulders you can hold dumbbells and position them where ever they are comfortable. On your shoulders, at your waist or holding them shoulder level in front of you. But for maximum mass building, a bar is better, always.



Muscle building importance:

Number 1 lower body move. The foundation compound move. You will do this exercise for as long as you lift, if you want to build lower body muscle mass.


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