How To Do Squats

Squats Exercise

Looking for a great way to build up your strength? If so, look no further than to the squat exercise.

Squats are key for building lower body strength and power and will also help stimulate core development as well.

Not to mention, if you want to build mental toughness, squats are the way to do it.

Performing squats will hit your quads, hamstrings, glutes, calves, core, as well as the shoulders and back slightly as you must balance the bar.

They’re also great for cardiovascular development as a set of 8-10 heavy squats will quickly get your heart rate up and keep it elevated for a good period of time.

This also lends well to them helping you burn fat faster while boosting your metabolic rate.

As it is quite easy to become injured while squatting, using proper form is a must.

Squats How To

Let’s look at the steps to take to ensure your form is on track.

  • Get into an upright standing position with feet slightly wider than hip width apart. Place a barbell with weights across the top of your shoulders
  • Begin to bend at the knees, adopting a very slight lean forward while keeping the back straight.
  • Go down as far as you can go without breaking at the hips and then pause in this lowered position for a brief second.
  • Press back up, keeping the back straight and head looking forward until you resume the full standing position.

As squats are a very intense exercise, try and do these towards the start of your workout session when you have the most energy to devote to the exercise.

Form And Technique

To avoid injury, it’s absolutely crucial to keep your lower back arched at all times during the squat.

If you can’t do this with the weight you’re lifting, lower the weight until your strength increases to a point that makes it safe to lift a heavier weight.

VariationsDumbbell Squats, Front Squat, Back Squat, Smith Machine Squat, Bodyweight Squats

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gain:  4-5 sets x 6-8 reps