How To Properly...
Do Squats
How to Do Squats Safely and Sensibly
Step 1. What is a squat? A squat is a body building exercise done with weights (barbells). A squat is a deep knee bend. Squats are also done with other equipment like maybe what is known as a "power cage" or with weight lifting belts.
Step 2. Know what types of squats to do. Determine what type of squats you will be doing. If you want to do several variations, that is fine. If you want to concentrate on one style, that is fine, too.
There are all types of squats. Back squats, overhead squats, front squats (most commonly known), Hack squats, single leg or split squats, the Bulgarian squat, jump squats and box squats. You can also do body weight squats, which are done without weights, you merely use your body weight as the gear while doing the squats, usually a series of squats in a larger count than you would do with weights.
Determining the squat styles for your routine will depend on your physical conditioning, the amount of time you can spend on your routine and even which equipment is more affordable to you. You can often improvise with home made weights or boards if you can't afford all of the equipment you want.
The areas you will be training for form and function are the buttocks, hips, thighs, calves and to a lesser degree the bones and other nearby ligaments and tendons. The squat is best at increasing the proportions and strength of the buttocks and also of the legs.
Step 3. Before you begin. Before you begin you will need to know what is referred to as "proper form". Proper form requires special attention to how you hold your body. Your should also dress properly.
You should wear non-restrictive clothing. You should start your squats from a standing position with your feet placed apart a little more than the same width that corresponds to your shoulders as they are when your arms are hanging down. You should point the toes of your feet out slightly, versus straight ahead. The toes need to be pointed out to help your back and spine hold the weight properly without causing you any injury. You should do the squats on the floor, on a special mat or you could do them with a Smith machine. This device has notches to rest the raised or lowered barbells as you work out and is considered safer to train on than just the barbells alone, if you are using weights for your set of squats.
Step 4. Doing the squats. You are in the proper position, with the proper attire with the right equipment at hand, now you can do your squats. You will be bending your knees while the weights (if you are using them instead of doing body weight squats) are either in your hands or resting on your upper back where your trapezius muscles are. You should lower your body while leaning forward from the hips while keeping your back straight and bending your knees. You can lower your body to the quarter squat position or to the parallel squat position.
Quarter squats are not as deep as parallel squats. Quarter squats stop before your thighs are parallel with the floor while parallel squats are achieved when your thighs become lined up parallel to the floor below them. To develop the muscles in this area it is best to do your repeats between the two positions.
Repeats are the number of times you fully repeat each exercise you are doing. A set is a number of repeats, like say ten. If you are doing squats and you lower your torso and knees down to the quarter position, return to start (where you are in the standing position) and repeat ten times, this is one set of ten quarter squats, or one set of ten repeats.
Step 5. Learning variations. You can do more variations on the basic quarter or parallel squat as you progress. Some of these are a little more difficult, some of them work a few more muscles. The squats you have been doing most (the quarter squat and the parallel squat) are front squats. A trick you can do while in this position is done by changing the way you hold the barbells. Hold the rod with the weights attached with your hands face down over the top and cross your arms over one another in an "X" at the same time. This is called the "California" grip.
More variations to try are the Zercher which is done by holding the barbells in the crook of your elbow, the Hack squat, done by holding the barbell just behind your legs, the single leg squat that holds one leg limber in midair while doing the squat(s) or a jump squat. To do a jump squat culminates with a jump off the floor at the same time your bend is at its deepest and your weights are lifted to the highest position. You can find even more variations on the squat in exercise books, on Internet web sites, television sport or fitness programs that include weight lifting, body building or calisthenics and in athletic magazines. Following diagrams in books or seeing others performing the squats in still pictures or even on television will help you check your technique
