Understanding Squat

In addition to strengthening your butt muscles, the squat also does a good job of working your quadriceps and hamstrings. If you have hip, knee, or lower back problems, you may want to try the modified version.

Getting set
Hold a dumbbell in each hand or place your hands on your hips or on the tops of your thighs, or allow them to hang comfortably down at your sides. Stand with your feet as wide as your hips and with your weight slightly back on your heels. Pull your abdominals in and stand up tall with square shoulders.
See photo A

The exercise
Sit back and down, as if you’re sitting into a chair. Lower as far as you can without leaning your upper body more than a few inches forward. Don’t lower any farther than the point at which your thighs are parallel to the floor, and don’t allow your knees to shoot out in front of your toes. When you feel your upper body fold forward over your thighs, straighten your legs and stand back up. Take care not to lock your knees at the top of the movement. See photo B.

Do’s and don’ts

• DON’T allow your knees to travel beyond your toes. We know we said this before, but it bears repeating.
• DON’T look down. Your body tends to follow your eyes. So if you’re staring at the ground, you’re more likely to fall forward. Instead, keep your head up and your eyes focused on an object directly in front of you.
• DON’T shift your body weight forward so your heels lift up off the floor. When you push back up to the standing position, concentrate on pushing through your heels.
• DON’T arch your back as you stand back up.

Other options

Weightless squat (easier): If you have trouble balancing or completing at least eight repetitions of the squat with good form, skip the weights. Instead place your hands on your hips or the tops of your thighs as you do the exercise.

Bench squat (easier): Place the end of a bench behind you and allow your buttocks to lightly touch the top of it as you sit downward. This placement helps you guide your movement and perfect your form.

Plié squat: To add emphasis to the inner and outer thighs, place your feet out a little wider apart and angle your toes outward. Most people lower farther in this position because they feel more stable. Still, don’t travel any lower than the point at which your thighs are parallel to the floor, and don’t let your knees shoot out past your toes.

Barbell squat (harder): When you’ve mastered the squat, progress to the barbell squat for even greater challenges. Place a weighted bar in a power cage so when you stand underneath it, the bar rests gently across the top of your shoulders. Stand with your feet as wide as your hips, weight shifted slightly back on your heels, and hold on to either side of the bar with your hands wider than shoulder-width apart. Pull your abdominals in and stand up tall with square shoulders.

Sit back and down, as if you’re sitting into a chair. Lower as far as you can without leaning your upper body more than a few inches forward. Don’t lower any farther than the point at which your thighs are parallel to the floor, and don’t allow your knees to shoot out in front of your toes. When you feel your upper body fold forward over your thighs, straighten your legs and stand back up.