How to Do a Squat

As far as exercises go, the simple squat is one of the easiest yet most overlooked activities. Done correctly the squat can tone the whole lower body, from the lumbar region down to the calves, and acts as a great place to start a warm-up routine. As a dynamic exercise, the squat is ideal for building power in the legs as well, and can help maintain good posture and balance. Anyone who walks, runs, or lifts weights regularly can benefit from the squat.

The squat can be done either with or without weights, and in this article we will be examining the correct technique for both methods of training. When doing any kind of squat it is important to maintain the correct technique, as failure to do so could damage some of the most important muscles in the body.

When squatting without any additional weight, set yourself up by standing with your feet apart and your knees slightly bent, as if you were about to ride a horse. Slowly extend your arms out in front of yourself for balance, and bend your knees until your backside is parallel with them. As you begin to lower yourself down, ensure that you keep your back as straight as possible, and stare right ahead. Moving your head forwards or backwards will set you off balance. Old the pose for a few seconds, then exhale and slowly raise yourself back up to the starting position. Repeat for three sets of 8-10 reps to start with.

Working with weights requires a lot more care and attention, and you may find that having a spotter around to keep an eye on things is a good idea. Having a spot can prevent back injury, which is a serious risk in this exercise. Start by deadlifting your chosen weight, squatting down as described above and taking the weight in hand before standing with it. You may need to move explosively, so make sure you are warm. Once stood up, rest the barbell over the back of your shoulder just below the shoulder blades, taking care not to position it over the neck. Slowly lower yourself into the horse riding position, then allow yourself to drop until, once again, your knees and buttocks are parallel. Hold for a few seconds then slowly (and ensuring you keep you back straight at all times – start on much lower weights than you could comfortably lift until you have perfected the technique.

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