Content

• To step
• Method 1 of 8: Basic Precautions
• Method 3 of 8: Method Two: The Chair Squat
• Tips
• Warnings
• Necessities

The squat is an excellent upper and lower body workout that primarily targets the thighs and glutes, but is also very demanding on the hamstrings and lower back. There are many variations of the squat and we're going to show you how to do them!

To step

Method 1 of 8: Basic Precautions

1. Do not wear a halter belt. A halter belt supports your back and keeps it in position in relation to the rest of your body, something the back should be able to handle on its own.
2. Look straight ahead. Bend your knees while keeping your back straight, as if sitting in a chair. Keep your heels on the floor. Make sure to lower yourself until the thighs are parallel to the ground for full movement.
3. Keep the upper body taut at all times.

Method 3 of 8: Method Two: The Chair Squat

1. Stand in front of a sturdy chair as if you were about to sit down.
   • Place your feet shoulder-width apart, facing out at a slight angle.
   • Hold a dumbbell in each hand. If you're just starting out with squats, 2.5-pound (5-pound) dumbells are fine. If you notice that you are getting stronger, you can start increasing the weight.
2. Hold one dumbbell. Use both hands and hold both ends of the dumbbell.
   • Position your feet. Place your feet a little further than shoulder width apart, at an angle of about 45 degrees to each other.
   • Lift your heels off the floor. Balance on the front of your feet and bend your knees.
3. If you're up for a real challenge, try overhead squats. If you are not ready for heavy weights yet, stick to a dumbbell with little or no weight for the time being.
   • From a wide snatch grip, lift the barbell above your head with your elbows locked.
   • Push your shoulder blades together and make sure your core is tight.
   • While looking straight ahead, keep your back straight and bend your knees. Keep your heels on the floor.
   • Contract your abs and keep your back straight in an almost neutral position (a slightly arched back is almost inevitable).
   • Lower yourself down and back in a controlled manner until your thighs are almost parallel to the ground. Pull your shoulders back and distribute the weight evenly on both feet all the time.
   • From the low position, push the weight up with your heels while keeping the upper body taut the entire time.

Tips

• The up and down movement in a squat should be done slowly and accurately (except in those cases where you are guided by a trainer and you are very sure what you are doing). Don't just "fall" on the downward movement. Likewise, the upward movement is equivalent to just standing up; never try to jump or bounce.
• To get a feel for the correct movement, practice squatting without weight while standing with your face to the wall and your toes a few inches from the baseboard. This will certainly help correct the movement if you tend to lean forward.
• Keep your back upright as you perform the squat. If your thighs are parallel to the floor, tense your glutes and thighs to come back up.
• Do not use reinforcing knee straps. They put pressure on the fluid inside the knee at the meniscus, which can result in too much pressure on the anterior cruciate ligament in the knee.
• If possible, use barbell supports at the bottom of the rack to hold the weight if you are unable to get back up and hang the weight back on the rack. In that case, instead of falling over with the weight, you can simply sit on the floor and allow the barbell to be cushioned by the barbell supports.
• It is not true that doing squats will give you huge buttocks. The extent to which this happens and the shape depends on your genetic predisposition.

Warnings

• Do not spring up from the squat position. This often happens when someone wants to use the momentum of the downward movement to assist with the first part of the upward push. This creates an extremely high tension on the entire knee joint and can eventually lead to injuries. When taken to an extreme, it can literally cause the knee to dislocate.
• It is not always necessary for someone to watch, only when lifting very heavy weights.
• Squats can be very dangerous if not done correctly. NEVER turn your back in an unusual way and make sure your knees never fall forward.
• Never arch your back. When your back is straight, the weight is supported by your legs. If your back is arched, the weight rests on your upper body and the bottom of your neck. They are not built for that!
• There is no scientific evidence that squatting before puberty can interfere with the growth of your body.
• Using blocks or some other elevation under your heels (which is done by some bodybuilders to isolate certain muscle groups) will cause your knees to go past your toes, which can damage them over time.

Necessities

• Weights
• A barbell
• A rack for the barbell
• A supervisor