Squats

COURTESY OF GLOBAL FITNESS

Major muscles used

• Quadriceps
• Hamstrings
• Glutes

Performing squats

• Stand before a bar set on a rack at about chest height, grasping a barbell with palms down.
• Place the barbell behind and below your neck and evenly across your trapezius muscles and shoulders.
• Your back should be straight, your feet hip-width apart with toes pointed forward.
• Your knees should be slightly bent and your back should have a slight forward lean.
• Squat down keeping your shins close to perpendicular to the floor until your thighs are approximately parallel to the floor.
• You should be looking upwards, your upper torso slightly leaned forward and your lower back slightly curved inward or straight.
• Now stand up to the starting position forcing your hips in and your head up.

Be careful

• Don't allow your back to hunch over at any time. Try to keep good posture with your upper back straight and your lower back slightly arched.
• Don't allow your knees to move farther forward than your toes. This increases the risk of a knee injury and throws of posture.
• Don't squat down farther than your quadriceps being parallel to the floor.
• Don't bounce or jerk your body in an attempt to gain momentum.Always move in a very slow, controlled manner.

Alternative exercises to squats

• Smith machine squats
• Leg press
• Squats (with dumbbells)
• Front squats

Courtesy of Global-Fitness.com, your Online Personal Trainer

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