Squats are often the first choice for many athletes during strength training. As squat warrior Frederick Field says, “It should be for everyone, from housewives to weight lifters.”
Squats primarily work the muscles of the hips, quadriceps, hamstrings, vertical spinal muscles, and back muscles. They can increase bone density in the spine and legs, enhance overall body strength, and improve body coordination.
The most basic squat is the barbell squat, but there are many variations, such as sumo squats, single-leg squats, barbell neck forward squats, lunges, free squats, weight squats, dumbbell squats, Smith machine squats, hack squats, jump squats, fitness ball squats, etc.
Straightforward Method:
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Use barbell locks to prevent the barbell plates from slipping.
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Place the bar on your trapezius muscles, not on your neck or too low.
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Stand with your feet shoulder-width apart or slightly wider, with your toes pointing at a 35-degree angle.
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Keep your knees and toes aligned, and make sure your knees do not go beyond your toes when sitting.
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Keep your chest out and head up.
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Tighten your abdomen.
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Maintain the physiological curve of your lower back; do not bend your spine under excessive weight, and do not exceed your limit.
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Keep your knees straight but not locked.
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Perform the squat until your thighs and calves form a 120-90 degree angle.
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Inhale while sitting and exhale as you stand, but avoid taking very deep breaths.