This wikiHow teaches you how to do the classic squat, as well as some of its variations.
Step
Method 1 of 4: Doing Basic Squats
Step 1. Place your feet on the floor
Set the distance to the new width. Strengthen your back. Point your left foot to the 10 o'clock corner and your right foot to the 2 o'clock angle, no straight.
Step 2. Bend your knees
Lower yourself as if you were going to sit in a chair. Keep your heels on the floor. Pull the stomach in. Keep your back in a neutral position during this exercise.
Step 3. Lower the body in a controlled manner
As you lower your body, push your hips back. Come down as low as you can while keeping your shins vertical and heels on the floor. From that position, slowly raise your body from your heels again, if necessary balance your body by leaning forward.
- If you can, lower yourself until your hips are lower than your knees. Beginners may not be flexible enough to go this low. So, try gradually.
- Inhale as you descend. Exhale as you rise.
- Look forward to keep your posture under control.
- Extend your arms forward to help maintain balance. It also helps keep the shins vertical.
Step 4. Repeat
If you are a beginner, try to do 10 reps. If you are more fit, you can do 15–30 reps per set. Do it in one to three sets. Remember to rest between sets.
Method 2 of 4: Doing Squats with a Barbell on the Back
Step 1. Place your feet on the floor, toes slightly facing out
Feet should be a new width apart. Take a position under the bar of the barbell, bend your knees slightly. The height of the bar must be adjusted to your height. The weight should be centered on the heels, but the feet should be fully on the floor. Don't let the weight lean on your toes or the pads of your feet, as this will have a bad effect on your knees.
- Legs that are too straight tend to bend the knees inward. So, point your toes at the 10 o'clock and 2 o'clock angles (try to keep your body steady and don't use heavy weights). However, do not more than that angle.
- Don't stand with your feet wider than your shoulders (too wide). This will cause the inner thigh to move and cause pressure on the medial collateral ligament (MCL), abnormal pressure on the knee cartilage, and improper positioning of the patella. However, don't position your feet so close to each other that the weight is on your toes, and that's not good for your feet and knees.
Step 2. Position the barber bar behind your head, with the weight on your upper back
Place your shoulders under the bar on your trapezius muscles. This is a muscle along the upper back between the shoulders. You need to position the bar on the trapezius muscle, no on the neck. Hold the bar with your hands where you feel comfortable, usually 15 cm from your shoulders. If this is your first time squatting with a barbell, do it with a bar with no weights to practice the movement first.
- Lift the barbell from the supports. Then, go forward or backward one step or else the support will hinder your movement.
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Ask a friend for help when squatting with a barbell!
This is especially important when removing and lifting weights from supports.
Step 3. Bend your knees and lower your hips as if you were going to "sit" on an invisible chair
Look forward, straighten your back, and lift your chin as you move. Make sure your spine is straight with a normal curve, bending your knees as if you were sitting in a chair. Keep your heels on the floor.
- Don't rock your knees to your ankles.
- Do not arch or bend your back forward or backward.
- Keep your head up and steady your shoulders.
- Lower the body as comfortably as possible. You will be able to drop lower once stronger.
Step 4. Tighten your abs as you move
Pull your abs in, and keep your lower back in a nearly neutral position. To keep your abs tight, keep your back straight in a natural curve. Usually this means there is a slight arch in the lower back. Make sure your hips and knees are the same height, not lower, so you can move more freely.
- Focus on tightening your stomach as you move. Let your body help you manage your weight.
- Make sure the weight of the load is distributed on the heels with the shins vertical.
- Don't move your hips forward. This causes the pelvis to tilt and reduces gluteus movement.
Step 5. Push yourself up, lifting your hips up and forward to return to the starting position
From a seated position, push off your heels and lift weights while maintaining good, correct, and safe posture. Use almost all of your body while straightening your calves, and slowly come back to your feet.
- The back must remain straight. Do not let the spine curve unnaturally.
- Focus on using your glutes (buttock muscles) to push your torso without using your back.
- Try to move slowly to avoid injury.
Method 3 of 4: Perfecting Posture
Step 1. Never bend your back, and keep your chest straight
The spine should be straight (with a natural curvature as when standing upright). By ensuring that your hips stay behind and your chest lifts, your spine will also stay straight. Most people get lazy when they are tired and their backs start to bend. This is dangerous and ineffective. Even if you are tired, you should still focus on your spine.
- A bent spine can cause very serious injuries.
- If you can't do one rep properly, don't do it at all. Improper posture will be bad.
Step 2. Center your weight on your heels, not your toes
You should be able to lift and wiggle your toes. The weight on your toes will strain your knees. So you have to rest on your heels steadily.
Step 3. Make sure the knee position is correct
Don't let your knees retract or "bend in." This position will harm the knee. Push your knees into the correct position during squats to avoid bad posture. Knees should be more still, bent slightly, but make sure they are not moving during the exercise. If you feel the effect is felt in the gluteus (hips), then you are doing the right move.
- Focus on keeping the knees outward, and pushing from the heels, no toes.
- Don't let your knee advance more than your toes, as this increases the chance of damaging the patellar tendon and ligaments in the knee.
- The knee may move forward a little, but that's okay. However, make sure it stays on top of your feet and doesn't go over your toes.
Step 4. Do not place the bar at the base of the neck
The bar should be on the trapezius muscle (upper back muscle). If you feel the bar pressing against your collarbone and vertebrae, it means it's at the base of your neck. Lower the bar slightly and distribute/balance the weight evenly across the upper body.
To help, consider holding the bar wider
Step 5. Inhale as you lower down, and exhale when you come back up
This breathing arrangement will take advantage of your body's natural rhythm so you can access plenty of air and perform squats smoothly.
In general, inhale when "starting" an exercise, such as stretching. And exhale as you let go
Step 6. Warm up to avoid injury
As with any sporting activity, warming up and stretching while it is important to avoid injury or strain. Start by increasing your heart rate, then follow the directions below for a warm-up squat, with light weights.
- Static versus dynamic stretching: Static stretching is a type of stretching that requires you to hold a position for a certain amount of time (usually 15–30 seconds). Dynamic (active) stretching requires controlled movement through a wide range of movements. Dynamic stretching is sometimes recommended because warming up with movement carries only a low risk of injury. Examples of dynamic stretching are shoulder rolls, leg kicks, sumo squats, leg twists, and knee bends.
- If you are a beginner in squats and weight training, start with no weights or no weights barbell.
- If you are more experienced or feel that a no-load barbell is too light, choose a weight that fits your strength, and attach it to the barbell. If there is an option to adjust the height of the support, set it lower than the shoulder, at approximately the armpit position. Don't use too much weight as you might get injured.
Step 7. Do not use a special belt to lift weights
Belts are used to support and straighten your body when you need to train on your own. However, when your workout requires only a straight back (top and bottom), a belt is not needed to support your back and core.
Method 4 of 4: Trying Squat Variations
Step 1. Try dumbbell squats to build muscle if you can't do barbell squats yet
Stand in front of a sturdy bench or heavy toolbox, as if to sit down. This is a great exercise for beginners. Holding a dumbbell in each hand, hang it by your side. If you are a beginner, 2.5 kg dumbbells are good to start with. As you get stronger, you can increase the weight.
- Position your feet shoulder-width apart, slightly outward.
- Bend your knees. Push your hips back and lower your body slowly until your butt almost touches the bench, then return to a standing position.
- Don't lock your knees. Keep your knees loose. Also, don't let your knees go beyond your toes. You should feel more movement in your thighs, not your knees.
Step 2. Do the plie
Hold a dumbbell or kettlebell in one hand so that it hangs vertically toward the floor. Tighten the stomach, engaging the stomach will help maintain balance.
- Keep your feet wider than shoulder-width apart, and widen your knees/calf so that they form a 45° angle. It is based on a ballet position called a plie.
- Lift your heels off the floor. Balance with foot pads, and bend your knees.
- Lower your body slowly. Keep your hips under your shoulders and your back straight.
- Keep your knees behind your toes. Don't let your knees go beyond this point.
- Lift your body back up. Lower the heel as it rises.
Step 3. Try front squats to work new muscles with different grips
This is a variation of the basic squat, where you hold the barbell in front of your body, not behind it. Place a barbell bar under your neck across your chest, parallel to your collarbones. Grasp the bar from below, with your hands facing up at a comfortable point, usually about 15 cm from your shoulders.
- Keep your feet on the floor, about shoulder width apart. Position yourself under the bar and bend your knees slightly. The distribution of the load should be even on each leg. Point your feet slightly out, not straight forward.
- With your eyes looking forward, straighten your back and bend your knees, not lifting your heels. Make sure your thighs are parallel to the floor for freer movement.
- Lower your body backwards in a controlled manner so that your thighs are parallel to the floor. Do not lower than parallel. Distribute the load on your upper thighs and heels or foot pads, not on your toes or knees.
- Lift the body back to the all position by pushing from the heels. Tighten your upper body.
Step 4. Try overhead squats to build muscle
If you're up for a real challenge, overhead squats are perfect for the purpose. If you're not ready for heavy weights, lift barbells without weights or very light weights. Remember that for best results, the body should remain straight, not leaning forward or backward.
- Holding the bar wide apart, lift the bar above your head with your elbows locked.
- Bring the shoulder blades together and tighten the core of the body.
- Look forward, straighten your back, and bend your knees, keeping your heels on the floor.
- Pull your abs in and keep your lower back in a nearly neutral position (your back will be slightly arched).
- Lower your body backwards in a controlled manner so that your thighs are almost parallel to the floor. Push your shoulders back, and the weight is placed on your heels.
- Lift the body up, pushing from the heels. Tighten your upper body.
Step 5. Extend your legs forward with your torso straight
Perform lunges with your lower body, with one leg in front, knee bent, and the other leg extended behind. Then,
- Straighten the spine
- Lower your hips so that your back knee touches the floor.
- The front knee should form a 90 degree angle.
- Push yourself back up with your front heel and keep your back straight.
- Repeat with the other leg.
Step 6. Lower the bar slightly toward your shoulders in a normal squat to work a new muscle group
Lower the bar about 2 cm, then do squats as usual. This movement activates the thighs more than the hamstrings. These are called low-grip squats.
You can also straighten your arms far back, holding the bar around your knees. Maintain the usual posture. However, keep your arms low and the weight hits the floor with each rep
Tips
- Keep your back straight when you squat. When your body is parallel to the floor, tighten your buttocks and thighs to come back up.
- The rise and fall of the squat should be slow and controlled (unless you are supervised by a trainer or training for a specific purpose and are confident in what you are doing). When descending, don't just "drop your body" and let gravity do the work. Similarly, the upward movement is the same as standing, never try to jump.
- Put weight on your heels, push your butt back, and look forward.
- To make sure you're doing the right thing, try a no-weight squat with your toes facing a wall and your toes 5 cm from the bottom of the wall. This will help improve your posture if you tend to slouch forward.
- Knee belts are not a great idea. The belt will compress the fluid within the knee where the meniscus cushion is located, which will put pressure on the cross ligaments.
- If possible, place a support bar under the support to catch the weight if you can't get the barbell back onto the support. This way, you won't drop the weight, but sit on the floor and the load will be picked up by the support bars.
- The belief that squats will enlarge the buttocks is a myth. The shape and rate of development of the gluteus is determined by genetics.
Warning
- Squats are very dangerous if not done properly. NEVER bend your back or bring your knees forward.
- Never arch your back. If the back is straight (flat), the weight will be supported by the legs. However, if the back is arched, all the weight will rest on the upper body and lower neck, and this no supportive position.
- Do not jump up when returning to a standing position. This usually happens when you're trying to take advantage of your lower body momentum to help you get back into position. This puts extreme stress on the knee joint and can cause long-term injury. If done to the extreme, the knee will be out of place. Instead of progress, you will experience setbacks.
