SQUAT
TARGETS /// quads, hamstrings, glutes (primary); calves, lower back (secondary)
EQUIPMENT /// barbell, plates, squat or power rack
Often called the “king” of exercises, the squat helps sculpt the legs, increases overall muscle mass, improves overall strength, and boosts metabolism.
[1]Step under the bar, with your feet positioned slightly wider than shoulder-width apart. Place your hands on the bar, with your elbows pulled in and positioned directly under the bar. Place the bar on your traps and pin your shoulder blades back and against the bar. Take a deep breath and unrack the bar. Keeping your core tight and breathing normally, take a step forward with one foot, and then take a step forward with the other foot. (Imagine that your entire body is under a great tension–almost like a tight rubber band.) In preparation of the descent, take a deep breath and hold.
[2]Keeping your chest up, core tight, and weight pushed through your heels, sit back until your upper legs are parallel to the ground. Exhale as you push the weight back up, driving through your heels and focusing on pushing the weight with your legs.
TRAIN THE RIGHT WAY
DO: start with lighter weight and slowly go through the full range of motion before attempting heavier weight.
DON’T: perform heavy squats if you aren’t warmed up properly or have a history of back or knee problems.
VARIATIONS
^ Front squat (more challenging) The bar rests across the clavicle and in the divots of the shoulders. Hold the bar in a clean position and keep the elbows high and held out in front of you. (The quads are the focus with this variation.)
Sumo squat The bar placement is the same as the standard squat, but the stance is up to twice as wide, with the toes and knees pointed out. (Adductor and hamstrings are the focus with this variation.)
Goblet squat (easier) Hold a dumbbell perpendicular to the ground with palms under the top plate. Align your elbows directly under the dumbbell, with the top of the dumbbell almost touching your collarbone.