How to Do a Squat

Squat exercises help work the muscles in your legs and buttocks. There are many options for doing squats and adding resistance, from simply using your own body weight to adding weights of varying types.

Instructions

Difficulty: Easy

Things You’ll Need:

• Free weights or barbells (optional)

1. Stand and spread your legs apart just slightly so they are even with your shoulders. Point your toes outward. Relax your body and push your shoulders back to maintain good posture. Place both feet firmly on the floor.
2. Allow yourself to establish a natural breathing pattern so that you are breathing in deeply and breathing out completely. Keep this pattern as you complete the exercise repetitions.
3. Tighten your abdominal muscles so that you are working out another muscle group, keeping your tummy tight and tucked in as much as possible.
4. Place your arms in front of you so that they are perpendicular to your body. If you plan to use additional resistance such as barbells, hold the weights in your hands and place your arms in the position described.
5. Bend your body in a sitting motion as if you are sitting on a stool without sitting completely down. You should feel the strain and stretch of your leg muscles as you bend.
6. Hold that position for a few seconds and return to your upright position. Movement should be intentional and slow.
7. Continue this pattern for three sets of 15 squats each. Over time, increase the number of repetitions, or squats, per set for maximum results.