The Squat

In this section of exercises, we are going to discuss the Squat. The Squat is an essential exercise in the development of your lower body and more specifically your quads and glutes. This page will teach you about the exercise and what muscles it works, different squat stances, a demonstrational video, as well as give you some tips on proper form with the intent of not injuring yourself.

Muscles Used

Bench Muscles Used

During the squat you are putting a lot of emphasis on your quadriceps and glutes as well as your calves and a couple other surrounding muscles groups. You are doing this with the barbell positioned on your back either on your traps, your middle or lower back, and pretending like you are taking a seat in a chair and standing back up. Obviously this must be done with proper form or else you are at risk of hurting your back.

Stance

Different Grips

There are many different stances that can be used during the Squat. As seen above a few are the narrow, normal, and sumo stance. Each stance emphasizes a different muscle and people use different stances based on goals they are trying to achieve. We reccommend you find which stance is most comfortable and alligns most with your fitness goals.

Tutorial

Tips

  • Form
  • Grab the Bar and Make Sure you are Standing Under it
  • Allign the Barbell on your Back Where you Want it. (Traps, Middle, or Lower Back)
  • Feet Flat, Shoulders Width Apart, and Parallel
  • In Motion
  • Once The Barbell Is Off the Rack Take a Couple Steps Back So That You're Not Too Far and Not too Close to the Rack
  • As you Begin to Squat, keep your chest up and your knees parallel with your shin
  • Try to get to a point where your legs make a 90 degree angle with the floor, you want to get as low as you can for the best results
  • Do the Weight you are Comfortable With even if that means just the bar. This is a hard Exercise!
  • For More Tips and help with Proper Form, Watch the demonstration to the Left