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Overview
Squats are the most basic and fundamental of exercises for working your legs and are probably the single best exercise for adding solid muscle mass to your physique. Many would go so far as to contend that squats are the single best exercise for creating muscularity. This is because squats work the most massive muscles in the body, and that is why squats are among the most strenuous and exhausting of all exercises. Stress is placed on the quadriceps, hamstrings, gluteus maximus, and the lower back (erector) muscles.
Setup
Place an Olympic bar on the squat racks and adjust the height of the rack so the bar is held below your shoulder level. This is important so that you will be able to lift the bar out of the rack. Adjust the catch bars on the rack so that they are high enough to catch you at the bottom if you drop the weight, but not so high that they prevent you from squatting all the way down.
Place heavy weight on the bar and step under it so that it rests across your upper shoulders along the trap muscles. Most gyms will have padding that wraps around the bar that you can use if your shoulders need it. Take a grip at a comfortable distance on either side so that you can stabilize the bar properly. Straighten your legs and stand erect so that the bar is lifted out of the racks and take a step back. Your feet should be about shoulder width apart or slightly narrower with the toes angled slightly outward.
Movement
Slowly bend your knees so that they travel directly over your feet as your upper body lowers downward. Keep your upper back straight or slightly arched throughout the movement and your head upright. Squat until your legs are parallel with the floor or slightly lower, being careful not to bounce at the bottom position. Press your body forcefully upward to slowly reverse this movement and return to a fully upright position.
Tips From the Trainer
Squats are one of the exercises with the highest risk of injury. The intense stress placed on the body can be dangerous for those less experienced in the gym. When learning to do squats, start with a lighter weight until your can learn the proper form and balance. As you move up to heavier weights, you may consider using a weight belt as a precaution against lower back injuries.
Proper form is extremely important to getting the most out of your squats. Perhaps the most common mistake is for individuals in the gym to lean too far forward and stick their butt out at the bottom of the exercise. Remember that the bar you are holding on your shoulders should be directly over your feet throughout the movement. Doing so will help you avoid putting too much stress on your lower back.
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