How to Squat Correctly | Your Guide to Barbell Squats
Squats Are One of the Best Functional Movements Around for Building Powerful Glutes and Toned Legs. It’s Common to See People Performing Weighted Squats in the...
Squats are one of the best functional movements around for building powerful glutes and toned legs. It’s common to see people performing weighted squats in the gym, but it’s a movement that can seem intimidating to beginners, and there is risk of injury if form is incorrect.
In this article, we’ll take you through one of the most popular squat variations, giving you hints and tips on how to master barbell squats in a few simple steps. You’ll also learn how to do a few other squat variations and find out their benefits. Sound good? Let’s get started…
What is a squat?
Squats can be done in several different ways — from barbell and dumbbell variations to Smith machine squats — and all can be included in any lower-body or leg-day routine.
In this article, there will be a particular focus on the barbell squat, which is one of the major compound moves in resistance training. Compound moves are exercises that work multiple muscle groups rather than just one.
Your entire body plays a part in the lift, but it works your glutes, hamstrings and quads particularly — so you need to make sure you’re using the correct form and technique.
It’s incredibly important that squats are performed properly, otherwise you’re risking potentially serious injury.
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How to do a barbell squat
The only equipment needed is a squat rack, a bar and weight plates.
- Start with your feet shoulder-width apart and take a firm grip of the bar.
- Rest the bar on your upper back but below your neck. Keep your chest puffed out and your feet turned out slightly (around 40 degrees).
- Take a deep breath, retract your shoulder blades and brace your core. Lower yourself until your hips are just below your knees, keeping your heels glued to the ground throughout.
- Your quads do a lot of the work towards the top end of the squat, so power up on the ascent from your mid-foot to heel while exhaling.
- Your spine should remain neutral throughout. At no point should there be any bending or curving of the back.
- Either re-rack or repeat.
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