How to Perform a Squat

Squats are an important element to any exercise program..but only if performed accurately.

Difficulty: Moderately Easy

Instructions

1. Stand in the traditional exercise set position. Feet shoulder width apart, knees soft, pelvis slightly tucked, abs tight (like trying on a tight pair of jeans), shoulders rolled back and down.

2. Hold a medicine ball in front of heart, or hold dumbbells on shoulders.

3. Maintaining tight abs, sit down and back, like there is a chair 2 feet behind you. Go no lower than a 90 degree knee. Do not tip forward. Keep knees over ankles, if you glance down you should be able to see your shoe-laces.

4. Push heels into the floor, to straighten legs.

Tips & Warnings

• Keep your abs tight the entire time, to support your lower back.
• Keep your weight into your heels to target your butt and thigh muscles properly.
• Keep shoulders back and tall, do not let the torso tip forward. If this happens, you are either going too low, or using too much weight.
• If you do not maintain proper positioning you may experience low back or knee discomfort.

[The-Machine]

on 5/9/2008 You raise an interesting point with regard to med ball squats. Much like the kettle bell, only very recently have these wonderful pieces of gym equipment come to their proper regard. Nice article!