Ask a Query - How to Do a Squat


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	How to Do a Squat

The squat is a wonderful lower body excercise that basically targets your thighs (quadriceps or "quads") and hips (gluteus maximus or "glutes") along with hamstrings and lower back.

Note: There are different versions of the squat. The steps mentioned below are for the classic, basic squat.

Steps

1. Choose weights suitable for your strength and load them on the barbell. If possible, adjust the height of the bar, to just level below your shoulder level, near your armpits.

2. Stand below the bar with slightly bent knees. Keep your feet flat on the floor, nearly shoulder width away. Ensure the weight is distributed

3. Keep bar on the base of the neck and across the back of your shoulders. Grab the bar with your hands at a comfortable place, generally around 6 inches away from your shoulders.

4. Get up and unrack the barbell from the rack (move forward or backward if the rack interferes in the motion).

5. Look up at an item above eye level and keep your back straight; bend at your knees as though you were sitting back in a chair. Your heels should be on the floor. Ensure your quads are parallel to the ground, for full range of motion. Inhale as you go down.

6. Get up by extending your hips and knees till your legs straighten, while exhaling.
7. Keep barbell on rack after you are finished.

Tips

· Avoid using knee straps as they exert pressure on the fluids within the knee that are pressent within the miniscus pad, leading to a lot of stress for the cruciate ligaments.

· The up and down motion of a squat should be slow and controlled (except if you are trained by a trainer or are training for a particular goal and are confident about what you're doing). While going down, don’t simply "drop" and allow gravity to take over. Similarly, the upward movement should just be like standing up; don’t ever attempt to spring up or bounce.

· Practice the sitting back movement for a few times without out a bar to understand the motion.

·For good form, look upward at the wall or ceiling.

Warnings
· There is no need to have a spotter close by, unless you are squatting with heavy weights.
· Avoid bouncing out of the squat position. It occurs when you try to use the momentum while going down to help you in the beginning part of the lifting. It puts a lot of stress on the knee joint and can cause injuries in the long term. In extreme cae, it can cause dislocation of the knee.
· Don’t arch your back. Looking up acertains that but watch your back all throughout. Keeping your back straight, allows the legs to support the weight. But arching your back will transfer the entire weight on your upper body and lower neck, that are unable to support it!
· Ensure your knees do not override your toes, as this can cause knee injury. It should actually be more of a sit back rather than a sit down.
· Squats can be very dangerous if done incorrectly. DON’T EVER curve your back haphazardly or allow your knees to move forward.
· There is no scientific proof to imply that squatting before puberty can harm your growth.

Things Needed
· Free weights
· A lifting bar
· A weight rack
· A spotter

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