The Squat

Tuesday, October 01, 2013




By: Graeme Guthrie

Certified Personal Trainer, The Gym at 99 Sudbury





The squat is one of the best exercises that should be a part of everyone’s workout routine. It will increase strength and help you tone and lose weight. Now who doesn’t want that!? This compound movement targets numerous muscle groups burning a lot of calories which helps burn fat. It’s also one of the best exercises for increasing your leg, back and core strength.


When learning any exercise proper form is alway crucial. So try get someone experienced like a personal trainer to teach you proper form. The squat can be performed potentially with a large amount of weight which is why it needs to be done correctly, to prevent any injuries.


The Squat


1. Rack the barbell onto your shoulders hold the shoulders back to help support the bar. Grab the bar with both hands evenly spaced out.


2. Hold your chest out, squeeze the bar, drive your elbow downwards until they are pointed at the ground, tighten your lats and brace your core.


3. Your feet should be shoulder width apart (known as power stance). The feet can be straight forward or pointed slightly outward to the sides. Find whats comfortable for you.


4. As you descend start by bending the knees and hips. Squeeze your quads and glutes hard. Don’t allow your back to go forward more than 45 degrees. Try to stay as upright as possible and keep your head up.


5. Push your knees out you don’t want them to collapse inward. Keep your feet flat and don’t let your knees pass your toes.


6. Try to get your thighs past parallel to the floor. On the way up drive your heels into the floor and straighten your thighs until you are back in starting position.


When performing a squat try to get as low as you can. Use your full range of motion. The lower the better! This will work every muscle that much harder, give you a stronger core and increase your explosive power.