Squats Exercise
Essential Exercise
Squats have been called "The king of leg exercises" - and rightfully so! To get the most out of your squats, you have to perform them with proper procedure.
If you now, or eventually, want more of a challenge...
Cycling Application: Increased power to pedal stroke and increased strength for the lower back.
Muscles worked with squats: Thighs, buttocks and lower back; Hips extensors, spinal erectors, quadriceps and gluteals.
Practice Proper Form
- Keep feet shoulder-width apart.
- Shift your body weight to your heels, not your toes.
- Bend your knees but do not allow them to bend to an angle less than 90 degrees.
- Keep your back straight and your weight in your heels.
How to perform The Squat Exercise:
- Preparation: From a resting-place atop a squat rack, place barbell on upper back muscles (trapezius). Stand up, step back one or two steps. If using heavy weights you should have a spotter or have pins placed in the rack that will catch the weight if you loose your balance.
- Description: Slowly bend ankles, knees, and hips to lower body until thighs are parallel to the floor. Do not lean forward excessively. Keep fleet flat on floor and if you have poor flexibility in your Achilles tendon which causes your heal to come off the ground use a thin board under heels to help keep your balance. Straighten legs and return to starting position.
Wall Squats
- Stand 12 to 18 inches from a wall; lean against it and slowly bend knees until thighs are parallel to the floor. Hold 20 to 30 seconds (longer as it gets easier), then slowly raise; repeat three times.
See also: Body Weight Squats; Jump Squats; Non-Lockout Squat; Plie Squat with Upright Row
