How to Do Squats

Squats are one of the most maligned of all exercises. Remembered by ex-football players as their least favorite machine to work on in the weight room and feared by most other because it looks like the squatter will blow out their knee at any second. However, this is a great exercise to build up your legs and glutes. Read on to learn how to do squats.

Instructions

Difficulty: Moderate

Things You’ll Need:

• A lifting belt
• A squat rack
• A spotter

1. Check the height of the bar in the squat rack by placing your shoulders under the bar. Your knees shouldn't bend more than a few inches nor should you have to raise up more than an inch to get the bar off.
2. Put your desired weight on the bar.
3. Place your shoulders under the bar and your feet about shoulder width apart.
4. Take both of your hands and wrap them the back of the bar--again about a shoulder's length apart. You are in the correct position if your head is on the front side of the bar, and your hands are gripping the bar from behind.
5. Lift the bar off the rack and step back to the middle of the rack. Have your spotter make sure you are clear from any obstructions.
6. Bend your knees while pushing your butt backward. Remember to keep your chin and head up.
7. Bend your knees until they are at a 90-degree angle and then lift back up to the starting position.

Tips & Warnings

• Always work with a spotter when doing squats.
• Focus on form over putting too much weight on the bar.
• Wear a lifting belt to prevent strain on your back.