How To Squat Properly

Are you getting the most out of your squat? It's famous for toning legs and glutes, but use the right technique and you'll train your entire body to build muscle and burn more fat. Follow these easy instructions and everyone at the gym will have serious squat envy.

Once you've mastered the squat, add the deadlift and the bench press and you've got a full body workout!

STEP 1. 

To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded to a suitable weight, step under the bar and place the back of your shoulders across it so the bar is even. Then, step away from the rack and position your legs using a shoulder-width stance and your feet in a comfortable forward position. Keep your head up at all times and also maintain a neutral back position. This will be your starting position.


Begin to slowly lower the bar by bending the knees and hips as you maintain good posture with the head looking forward.

STEP 3. 

Keeping the weight in your heels, almost like you're sitting down on a chair, continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement.

STEP 4. 

Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. Repeat the movement for the set amount of repetitions. When you are done, place the bar back in the rack.

CAUTION: This is not an exercise to be taken lightly. If you have injury concerns consult your fitness professional. Be cautious with the weight used. In case of doubt, use less weight rather than more.