How to Squat

The squat is one of the top 3 mass building powerlifting movements (the other two being deadlift and bench press) for building strength and muscle mass.  Perform the squat using a variety of reps to target the leg muscles for a well-rounded approach.

Here's a video tutorial of executing a squat, courtesy of Velocity Sports Performance,

Here are step by step instructions for performing the squat,

1) Set rack at shoulder length and load an olympic barbell with desired amount of weight.

2) Stand facing away from the bar.  Walk back until upper back touches the bar.  Lift the bar off the rack.  Let bar rest on upper back, not on the back of the neck.

3) With bar on back, take 2 paces away from the rack position legs shoulder-width apart.  The feet should be pointed outward.

4) Tighten body and descent/squat down till thighs are parallel or below parallel position to the floor.

5) When you descend, imagine sitting back on a chair as opposed to letting knees drop.  Keep head level and eyes looking straight forward or slightly up through the entire movement.

6) At bottom position, push up with legs/hams/quads first as opposed to hip.  Maintain a vertical back.  Don't excessively bend over and look down.

7) Pause at the top of position for 1 second.  This is one rep.  Repeat until desired number of reps are completed.

Variations of the basic barbell squat includes,

• front squats

• single leg squat/pistol

• hack squat

• machine squat

• box squat

• sissy squat

• squat with manta ray bar

Notes:

If you're squatting for the first time, practice using an empty bar for a few workouts.  Build flexibility at hip and hamstrings.  Do not round back, keep head forward and level with eyes looking straight or slightly up.  Don't ever look down or bend neck throughout the squat movement. Use full ROM to preserve knee health and prevent injury.

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