How to Do Squats With Free Weights

Squats are arguably the single most effective free weights exercise for your entire body, but should always be performed with perfect form and, sometimes, a spotter. Squats can help boost your free-weight workout to the next level by incorporating the core muscles and the largest muscles in your body. Even for those with knee issues, squats can make an excellent rehabilitation and recovery tool to reestablish joint integrity and strength, thus preventing further injury.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Barbell
• Dumbbell free weights

Squat Safely With Free Weights

1. Keep your eyes up!
2. Use a spotter. Do not attempt heavier-than-usual weights without someone watching your back.
3. Act like you are sitting in a chair to prevent leaning too far forward and stressing the lower back.

Use Free Weight Squat Variations for Maximum Results

4. Do side squats. Beginning in the normal position for free-weight squats, slide your right leg out to the right about 2 feet. Now squat into your left leg without hyperextending the knee past your left toe. Repeat on the other side once you have completed the first set.
5. Plie your way to tighter gluteal muscles by taking a wide ballet-style stance, toes in line with knees and pointing slightly outward. Grip one fairly heavy dumbbell in both hands and dangle it between your legs, pendulum style, then lower your body toward the floor by bending both knees. To complete the movement, squeeze your gluteals while elevating your body to starting position. Keep your abs tights, your eyes up and your tailbone tucked under.

Do Free Weight Squats

6. Line up your shoulders, hips, knees and toes.
7. Secure two dumbbells on either shoulder or one barbell across your shoulders, Keep your eyes up, shoulders down and back and tailbone tucked slightly under into neutral spine.
8. Inhale as you lower the weight, bending your knees so that your thighs are parallel to the floor, but your knees go no further forward than your toes.
9. Exhale as you thrust your gluteals forward, straightening your knees and returning to the starting position.
10. Repeat 12 to 15 times for three sets to maximize your free-weight squat routine.

Tips & Warnings

• Perform several sets of squats without weights until you have achieved perfect form. This will help prevent injury and attune your body to the intuitive sense of what proper form feels like.
• Heavy free weight squats should always be attempted only with the assistance of a qualified and knowledgable spotter.