How to Squat and Front 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 all over.  It's not just a lower body/leg movement because you'll need to activate your upper and lower back musculature along with core abdominals and midsection to push heavy weights successfully and safely.  Imagine being able to squat 300+ pounds for multiple sets of 8-10 reps using the proper form.  You'll definitely have those tree trunk legs and a strong core to boot.  The squat is a total body compound exercise that has been proven to build muscle and strength through its history.

Old school lifters and strength athletes have all worked the squat for a more powerful and stronger body.  If you're bodybuilding/building muscle, strength training/powerlifting, a weekend strength warrior, or aiming to lose weight, one or more variation of the squat should belong in your routines at some point in your training career.

Perform the squat using a variety of reps to target the leg muscles for a well-rounded approach.  5 reps, 10 reps, 20 rep squat routines...they all work.  It's best to vary the repetition ranges and start with the range that better suits your goals.  For muscle gaining purposes, work in the 5-12 rep range.  Then branch off into 12-20 rep range when you stagnate or plateau.  If you're after fat loss, higher reps of 15-20 reps will give you the EPOC effect (post-exercise energy consumption) using a high intensity interval (HIIT) approach and result in a metabolism increase/calories afterburn directly after the training session.

But bottom line is that you start with a set repetition range, work with weight and repetition progression, and continue making gains until you plateau, then switch to a different rep range protocol and continue with weight progression until you stall again.  Alternate rep ranges in different training cycles for long term gains.  You can also use different variations of the basic squat movement.  You'll the list of squat variations below.  Now let's learn how you do the actual squat because the mvoement can be quite technical for the beginning lifter.

Squat Video Tutorial

Squat Instructions

1) First, set the rack stands at shoulder length inside the power rack/cage or open rack.  Like the deadlift and bench press, you'll need to perform the squat inside a rack.  It could be an open rack or full power cage.  You can also use the squat stands on the olympic bench but avoid going to muscle failure if you do since you won't have any safety pins.  Next,  load an olympic barbell with desired amount of weight onto the rack.  If this is your very first time learning the squat, I recommend starting out with just the 45 lbs olympic barbell.  You can even practice with a long stick or broomstick if you're at home and want to further perfect and practice form.

2) Stand facing away from the bar.  Walk back until upper back/traps touches the bar.  Grip the bar using a pronated grip with thumbs wrapped all around.  Lift the bar off the rack.  A reminder: let the bar rest on your upper back, not on the back of the neck (to avoid straining the neck).  Keep a tight grip on the bar and pull your shoulder blades tight.  Maintain a straight or slightly arched lower back.  Contract your legs and hips to keep the entire body tight.

3) With the bar on your back, take 2 paces away, step back from the rack position with your 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.  The below parallel position requires you to go all the way down as far as you can until your hamstrings touches your calves.  This is called ass-to-grass or ATG squatting and requires a great deal of hip, lower back, and ankle flexibility.  They're full ROM, range of motion, squats.  But squatting down to parallel position should be fine.  ATG squats  are much more challenging as you'll experience if attempted.

As you squat down, don't think of just dropping your legs.  Instead, imagine yourself sitting back into a chair while maintaining an upright back (back should remain as upright as possible, avoid keeling or slouching over).  Look slightly up throughout the movement.  Keep shoulder blades pulled back and expand your chest out.

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.  It's a good idea to fix your eyes at one point 10-15 feet in front of you.  This serves as a reference point for concentration.

6) At the bottom position, push up with legs/hams/quads first as opposed to hip to complete one repetition.  Maintain a vertical back.  Don't excessively bend over, stoop over, or look down at any portion of the exercise.  Remember, quads/hamstrings come up first, then hips.  Don't allow your hips to guide your upper body up.  Let your legs do the pushing.

7) Pause at the top of position for 1 second.  Take a quick breath. This is one repetition.  Repeat until desired number of reps are completed.

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.  Stay tight .  Use full ROM to preserve knee health and prevent injury.

If you can't squat all the way down ATG style or at least to the point where thighs are parallel to the floor, then you have hip/hamstrings/lower back flexibility issues.  Do some static hip/hamstrings/lower back stretches every other day for 10-15 minutes per session for several weeks.  Strive to increase stretching ROM and eventually you'll gain the flexibility for ATG or parallel barbell squats.  You'll need to be consistent with the stretches.

The squat is a highly technical compound movement and this guide is a brief rundown of the basic form.  For a more comprehensive tutorial that addresses and troubleshoots your form, check out Coach Rippetoe's strength training bible, "Starting Strength" and the "Starting Strength: Basic Barbell Training DVD" (also contains detailed tutorials on the deadlift and bench press).  Another good resource is Stuart McRobert's "Tell-All Handbook on Weight Training Technique."  Both books are excellent references for periodic review for the most serious and dedicated lifters.

Basic Barbell Squat Variations

• close stance squat

You can take a close stance position of about 2-3 inches inside shoulder width for squatting (feet should be close together as shown in the clip below), placing more emphasis on the quadriceps and less on the hips and buttocks.  Some people complain of knee problems using a close stance position but that's due to either pre-existing knee injuries or lack of hamstring flexibility which causes the knee joint to "rotate inwards" creating discomfort.   There are many squat variations so if you're sensing discomfort or pain doing close stance squatting, then drop them and do something else.

• sumo wide stance squat

A sumo stance squat is essentially a wide stance squat where you stand 4-5 inches wider than shoulder width, placing more emphasis on the hips and buttocks.  You might find the sumo stance easier if you have lower body flexibility issues.  The sumo squat works well with a barbell, kettlebell, or dumbbells.

• front squats

The front squat requires you to place the bar in front of you rather than on your back.  Step up to the bar and touch your clavicle area onto the bar, then cross your arms underneath and over the bar.  Grip the bar with arms crossed and do a squat using the prescribed form.  Check out the second clip below for different arm positioning.

• dumbbell squat

You can also do squats using a pair of dumbbells.  Hold onto a pair of dumbbells using a neutral grip (palms facing together or facing your ears) at shoulder height and squat down.  Additionally, you can hold the dumbbells at your sides and squat down as well with a neutral grip.

• single leg squat/pistol

Do the squat one leg at a time with just your body weight or holding a heavy dumbbell for a more challenging workout.  For a comprehensive guide to doing the pistol, check out Pavel Tsatsouline's body weight primer, "Naked Warrior: Master the Secrets of the Super Strong using Body Weight Only."

• body weight squat (weight vest squat)

The body weight squat is a fundamental lower body/leg exercise that anyone can easily do.  Do them for high reps or low reps while wearing a weight vest.

• assisted single leg squat (body weight, dumbbell, or weight vest for added resistance)

You can also do the single leg squat with assistance.  Simply place one leg on top of a bench or chair and squat down with the other leg.  Hold a dumbbell or wear a weight vest for additional resistance.

• hack squat

The hack squat uses a barbell behind the hamstrings.  It's basically a behind-the-back version of the deadlift.

• machine squat (machine hack squat)

If your gym has a squat machine, you can use it as a change of pace or a break from heavy barbell squatting.

• box squat

A strong favorite of powerlifters, especially among the Westside community, box squats will aid perfecting your regular squatting form while building up the stabilizing muscles in the lower body.

• sissy squat

Again, you can do sissy squats with just your body weight, holding a dumbbell or kettlebell, or wearing a weight vest.

• squat with manta ray bar

The manta ray bar eliminates back pain and prevents the bar from rolling off your back when squatting.  It helps you improve squat form .  You can also use it for front squats to ease shoulder pain, taking the stress away from the shoulder joint so you can focus on the actual squatting movement.  Placing a towel behind your upper back also works.

• resistance band squat

You'll need a set of resistance bands for the resistance band squat.  I recommend the bodyelastics max tension/heavy duty resistance set as it comes with different resistance levels that can be adjusted to make the exercise more difficult or easier.  Step onto the band at shoulder width apart and grab the resistance band's handles up and over until arms are at shoulder height.  With palms facing forward, squat down and up.

The squat is an exceptional free weight compound movement for building a more muscular, stronger, leaner, and functional body.  Work them and experience the benefits for yourself.

Train Hard.  Train Safely.  Train Smart.

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Tagged as: dumbbell squats, front squat, how to squat, pistols, power cage, single leg squats, sissy squat, squat, squat rack