How to Squat

Once you’ve learned how to squat properly, you’ll be the master of an exercise proven to increase testosterone production and rev up your metabolism. Is it any wonder that the squat is known as the “King of All Exercises” by many bodybuilders and fitness enthusiasts alike? In fact, in the early days of strength training, squats were so popular as mass builders that they were the only exercise done regularly.

It’s also one of the exercises that best translates to every day movement; you may not push things up over your head every day, such as in a military press, or away from your body forcefully, as in the bench press, but there’s hardly a day that goes by where you don’t bend down to pick something up.

The squats are also unique in their ability to pack on mass on any frame regardless of the repetitions used. Do you like doing low reps and high weight? No problem, five to eight reps per set will still pack muscle on your legs. Prefer higher reps between 15-20 per set? Squats will add solid muscle to your lower body then, too. It’s the closest thing the weight lifting gods have given us to a one-size-fits-all exercise.

All this goodness comes at a price, however. The squat is second only to the deadlift in terms of relative complexity. Its performance can be tricky to do with proper technique. So if you’re new to the squat, please read this entire article, use other references to fill in any knowledge gaps, and, finally, have a qualified professional demonstrate the technique for you and monitor your form as you learn it for yourself.

Before you even attempt to squat, make sure you can perform a squat with only body weight first. If you lack the flexibility to squat while keeping your heels on the floor, chest forward, and knees out, you lack flexibility and should work on that first before beginning to squat.

Starting Squat Position

There are a lot of things to be mindful of, so here they are in list format:

1. With the barbell positioned at about mid-chest height on the rack, place your feet directly under the bar.
2. Position your toes slightly out, at about 30 degrees.
3. Get under the bar and unrack it so that the bar rests on your trapezius muscles.
4. Your grip position should be narrow on the bar, between 4 and 12 inches wider than your shoulders. Having a narrow grip pushes the muscles of your upper back and trapezius together, creating a shelf for your to rest the bar on.
5. Keep your weight on your heels at all times. You may curl your toes up, but always have your weight on your heels.

The Descent

Once you’ve unracked you’re ready to move the weight down.

1. Take a deep breath and fill your abs with air. This will allow you to maintain intra-abdominal pressure to keep your upper body nice and strong while you’re performing the exercise. Keep breathing, however.
2. Bring your hip backs by bending at the knees while keeping your chest out and lower back safely arched. The movement should be the same as when you’re sitting down on a chair.
3. Keep your eyes fixed on the wall in front of you, not on the floor or the ceiling.
4. Once your hips are parallel with your knees or slightly below, stop.

The Ascent

Now that you’re safely in the bottom position, the lifting portion that will build your quads can begin.

1. Drive your hips up and straighten your legs.
2. Squeeze your gluteals as hard as you can to assist you.
3. Push down on the floor with your heels, not your toes.
4. Once you are standing fully again, you’ve completed a repetition.

Here are a few more things to keep in mind:

• Always keep an arch in your lower back. NO ROUNDING OF THE BACK!
• Stay balanced. If you find yourself leaning forward, it’s because your hips are going up faster than your shoulders. Lower the weight until you can do it correctly.
• Neutral wrists. As you lift heavier and heavier weight, using bent wrists will increase the likelihood of pain. Keep a straight/neutral wrist position and you will avoid this problem.

Now that you know how to squat, you’ve got the knowledge of how to perform the most impressive muscle-building exercise invented. Use that knowledge wisely and safely, and you’ll be the owner of impressive, tree-trunk legs in no time.