The Power Of The Squat

January 4, 2009 | 2 Comments

It is no surprise that the squat is often referred to as the most important strength training exercise.  Afterall, it is a full body exercise.  When done in proper form (important so as to avoid injury), the squat will build muscle in your back, abs, and arms.  It will build strength in your legs and, yes, even your knees, despite what many people believe.  And it will help you gain hip flexibility.

How to do a squat:

Stand straight with your feet shoulder width apart.  Slowly lower your body while keeping your back straight. Move your hips back as though you are going to sit in a chair. Keep your knees over the toes and your heels on the floor.  Your body weight should be on your heels.  Lower yourself to a 90 degree bend in the knee.  Slowly return to a standing position by lifting up with your heels, never using your toes.  Squeeze your glutes on the way up.

Below is a video demonstration of a proper squat using heavy weights. While it is not necessary to use weights when doing a squat, adding weight will intensify the move. Beginners and people with balancing problems should use light weights or skip the weight altogether. Instead, they may place hands on hips or thighs throughout the exercise.

Don’ts:

  • Don’t lean your upper body more than a few inches forward when lowering.
  • Don’t allow your knees to shoot out in front of your toes.
  • Don’t shift your body weight to your toes thereby lifting your heels off the floor.
  • Don’t arch your back as you stand back up.
  • Don’t look down as your body tends to follow your eyes.

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Posted by Julie | Filed Under Blog, Full Body Exercises