Squats have always been the king of all exercises! When doing squats, you are forced to use the entire body, not just your legs! Your abdominals and lower back are activated to keep your posture and spine in the proper position. Your upper body is worked by holding weights or tubing. Even without the added resistance, squats command the upper body to stabilize the spine and maintain your balance!
Of course, squats are great for the legs! Working the Glutes, Hamstrings and Quadriceps simultaneously, even the calves get some action! The following video shows proper form. I am going to give some tips on the “do’s” and “don’ts” for squats.
Do
- Keep your heels glued to the floor!
- Push upward through our heels to activate the glutes!
- Move slowly through the entire range of motion.
- Begin your squat by bending hips (stick your butt out!).
- Go as low as you can, while keeping the heels down and posture correct
- Ask or hire a trainer for help if you are not sure on form
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Don’t
- Don’t lean forward and let your heels come off the floor (you risk injury!)
- Don’t use too much weight before you get the form right! If you can’t go low then stay light
- Don’t listen to people who tell you squats ( and going low on them) is bad for your knees (future article on this)
- Don’t begin your squat by bending at the waist.
- If using dumbbells don’t put them out in front of you. Keep them by your side.
- Don’t try to keep your back stiff. Keep your spine neutral.
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squat
(Click on image to view this exercise…)
