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How to Squat Properly
The barbell squat is a great exercise to help build the lower body and leg muscles, especially the glutes, hamstrings and quads. Because you are putting weight on your spine, it is very important to do a squat properly to avoid lower back and knee injuries.
Start slow to avoid causing any injuries. Start out doing your squats just the bar without weight on it until you have nailed the form. Then add weight slowly until you feel comfortable.
Starting Position
I just can’t emphasize this enough: Having the correct starting stance when performing the barbell squat is the most important thing. When you start in the right position, as you perform the squat, so lowering down and then getting back up, your body will tend back to the position it started in. So having the right starting position means that you will perform the squat correctly.
You should start off with your feet just slightly wider then shoulder width apart. Some people point their toes slightly outwards, and some keep them forwards. You should do the one that feels more natural to you. The bar should be placed on your shoulders, behind your head. The bar needs to be placed on the meaty part of your shoulders. You should have your chest up, and face forward. If you face downwards your back will bend, and could cause an injury, so make sure to face forwards.
Squatting down
This is very simple, you bend your knees down, lowering your body into a squatting position. When you bend your knees, they should go the way your toes are pointed. So if your toes are pointed straight, your knees should be going straight. If your toes are facing slightly outwards, your knees should face slightly outwards.
Keep your knees behind your toes. Just to try and explain that, it should be your hips that are lowering down, while your knees just bend. Your knees should not be moving in front of your toes.
You should stop when your knees are at a right angle (so your thighs are parallel to the ground), or when your back no longer has its natural curve, whichever comes first.
Squatting Up
Once you are in the squatting position, contract your glutes and legs. You should not relax your hips, as it need to stay stable in order to support your torso. You need to drive your hips up, and make sure not to lock your knees once you get back up. Also make sure to keep your heels on the ground while coming up.
That is all there is to the squat. It’s a very simple, but very effective muscle building exercise. As long as you do the squat correctly it is a safe exercise, so take your time and learn to do it right. If you do it right then you won’t cause any injuries, and you be able to have big leg muscles for years to come.
