Written by Elsie Velazquez Cert. Personal Trainer Prescription Fitness

The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips, glutes, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. When it comes to lower body training, squats are considered a vital exercise for increasing the strength and size of the legs and buttocks. When done with proper form, the abdominal muscles are also incorporated.

Squats are so popular (and beneficial) that they are a part of almost every type of workout.  Why? First and foremost, there’s no simpler way to strengthen your backside. Second, because your legs and glutes contain the largest muscle groups in the body, the potential to burn more calories will increase dramatically.

Below, I will provide a few “rules” to think about when performing the squat.  Proper form is very important when squatting in order to ensure you get the full benefit of this amazing move.

  1. Position your feet correctly.

Start with your feet just slightly wider than hip-width apart, and turn your toes about five to fifteen degrees outward, depending on your hip mobility. Think small turnout…not ballerina style.

  1. Watch your knees.

Your knees should NOT extend forward further than your toes. Shift your weight back into your heels and test this by wiggling your toes.  If you cannot wiggle your toes, shift your weight back more.  Your heels should stay planted on the ground the entire time to protect your knees and knees and activate your glutes muscles. Do not allow your knees to cave in…think of pressing your knees gently out to keep them aligned with your shins.

  1. Don’t arch your back.

Your spine should remain in a neutral position – extend arms straight out in front of you for balance.  This is where your abs will be used to keep your back long and straight..

  1. Keep your chest up.

ALWAYS keep your chest up.  Do not lean forward so that your chest is angled toward the ground.   An easy way to do this is to keep your gaze locked on something straight ahead.

  1. Use the proper range of motion for your fitness level.

A good rule of thumb is to start slow and with no added weight.  Only go as low as you can while maintaining proper form.  If you are finding yourself leaning forward and/or heels are lifting of the ground, don’t go as low until you build up the strength in your leg muscles.

Happy squatting!

 

Two-step guide to squats of young blonde woman wearing pink and black with arms out in front

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