How to Perform a Squat

Squats are one of the most efficient, easiest, and effective ways to tighten and tone your entire lower body. This is a weight-bearing exercise that will stimulate bone density and train your balance while increasing strength. However, doing the exercise with proper from is essential to keep your lower back and knees free of injury! Follow these tips with variations for the beginner, intermediate, and advanced exerciser!

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• nothing

1. Beginners:
   Start with a quarter squat. Stand in front of a mirror, in front of a chair. Bend your knees and hips and begin lowering your butt down like you're going to sit in the chair. Lower just a few inches, then come back up. Now do it again, but keep your eye on your lower legs. Your knees should never extend over the edge of your toes try to keep your shins perpendicular to the floor. Start with a set of 10 reps of the quarter squat.
2. Once you can easily do 3 sets of 10, progress to the half squat. Same setup, keeping the chair behind you, but lower your butt until your thighs are at about a 45 degree angle to the floor. Keep your head up and facing forward, this will help keep your back in a straight line. You never want to bend your back during this exercise! Work up to 3 sets of 10.
3. Intermediate:
   Remove the chair and squat until your thighs are nearly parallel with the floor. Perform these slowly to get the most benefit. You should be able to complete 3 sets of 15 with good form before you move on!
4. Advanced:
   Add weights! Once you've mastered the form of the squat, you have a variety of options for adding weight to further challenge yourself in this exercise.
   Dumbells: grab a couple of light weights and hold them in your hands, with your arms at your sides. Remember to stop if you are no longer able to maintain good form.
   Barbell: have a spotter ready to help you with this, or use a squat machine at the local gym. Rest the barbell over your shoulders. It is especially important to keep your head up when doing this exercise, because the weight on your shoulders puts more pressure on your spine. Start with no weight on the bar, which is usually 35 pounds.
   Medicine Ball: A alternative is to hold a medicine ball in both hands with your arms outstretched, parallel to the floor. This challenges the exercise by shifting your center of gravity out and has the bonus of working your arms. Experiment with where you hold the ball you can lift it over your head or alternate a slight twist to each side.

Tips & Warnings

• Tips to remember: No matter which variation of the squat you are doing, remember this:
• Keep your knees over your feet. Do not allow your knees to extend over your toes!
• Keep your weight on your heels. Not only does this help with balance, but it keeps your hamstrings (muscles on the back of your thigh) activated.
• Focus. Pay attention to what you're doing and always have control.
• This is a great muscle and bone-building exercise that you can do virtually anywhere! Note: If you ever have pain or concerns about your form, consult a personal trainer for advice! You only get one body, so take good care of it.
• STOP if you feel pain!
• This article is for informational purposes only. Please contact your personal physician for advice before beginning this or any other exercise regimen.