Squat Exercise Instructions & Video:
Learn Perfect Squatting Form

The squat exercise trains more than just the thighs. It's a leg exercise that works the entire body. Proper execution of this exercise will build muscle and explosive strength.

If you're looking to build muscular legs and freakish lower body strength, then this is the ultimate exercise for you.

There is truly no other exercise that can stimulate the lower body as completely and intensely as the squat exercise...

Check out the benefits of squats to see why the squat is arguably the best exercise.

Video Guide for Squats

This video demonstrates the high bar squat, including how it is different from the low bar squat.

Video credits: Boris from Squat Rx

Squat Exercise Basics

Primary Muscle:	Quadriceps
Secondary Muscle(s):	Calves Erector Spinae Gluteal Muscles Hamstrings Hip Flexors
Mechanics:	Compound
Main Equipment:	Barbell
Supplemental Equipment:	Power Rack or Squat Rack
Optional Equipment:	Weight Belt Barbell Pad Knee Wraps

Squat Exercise Instructions

In addition to the squat instructions below, look through these tips on how to squat.

1. Squat Setup. You should be using a power rack or squat rack to safely execute this exercise (if this is impossible, then try squats with dumbbells).
   • Adjust the Barbell. Adjust the barbell level to slightly below shoulder height.
   • Add Weight. Load the barbell with the weight that you intend to use. If you're using a lot of weight, don't add all the weight on one side before adding to the other side, as this can cause the barbell to flip over.
   • Record the Barbell Height. Using your workout log, make a note of which barbell height level you choose. This way, you don't waste time for your next workout because you already know the best setting for the barbell height.
2. Prepare for Unrack. Stand underneath the bar with your feet shoulder-width apart, and toes pointed slightly outwards. Position the barbell so that it is lying on your traps (upper back) and across the top of your rear deltoids (shoulders). You should be exactly in the center of barbell so it will be balanced once you begin the lift.
   • Get Comfortable. Avoid putting the bar on your neck or directly against your vertabrea. Once in position, you should feel comfortable. If you do not, consider using a barbell pad.
   • Grip the Barbell. For stability, take your hands and widely grip the bar. The grip is too narrow if you feel a lot of straining in your shoulder region.
3. Unrack the Weight. Bend at your knees. While doing this, remember to keep your back straight and prepare to move the barbell off the rack. Push up with your legs and take a small step backwards to avoid hitting the pins during the set.
   • Get Used to the Weight. Once you are in the starting position, you have a chance to "feel out" the heaviness of the load. This lets you better prepare yourself the upcoming set, both mentally and physically.
4. Starting and Ending Stance. Ensure that your back is still straight, head facing forward, and your stance is shoulder-width with your toes pointed slightly outwards. Then, outwardly rotate your hips and legs. This is your starting and ending position for each rep.
   • Get Amped Up. If it's a heavy load that you're going to have to lift, now is the time to psyche yourself up. How you do this is up to you  yell, grunt, grind your teeth, tense your body, whatever (yelling and screaming is probably best left to those with home gyms ;-D).
5. Squatting Down. This is where the magic happens... From the starting position, slowly lower your body down. Continue lowering yourself until the top of your thighs are below parallel (to the floor).
   • Inhale. Take a deep breath right before beginning your descent, or if you prefer, while lowering the weight.
   • Drop Your Hips Down and Don't Lean Forward. Do not push your butt and hips outward, as this will cause you to lean forward. By leaning forward, you open yourself up to a lower back injury, and your range of motion becomes limited. Your back should be straight (with a slight arch) the entire time.
   • Keep Your Core Tight. If you relax your lower back or abdominal muscles, especially at the bottom of the rep, your tempo is interrupted and it puts you at a very high risk for a lower back injury as well.
6. Squatting Up. Explosively push the weight upwards. As when squatting the bar downwards, you want to keep your hips and butt in a straight vertical line and avoid leaning forward. You should feel the pressure of the weight being driven through your heels; if you're pushing from your toes, then something is off.
   • Hold Your Breath. In accordance to the Valsalva Maneuver, hold your breath as you squat upwards. The air expands your lungs, ribcage, and diaphragm. This has the effect of supporting your core, which allows you to squat more efficiently and safely.
   • Actively Squeeze Your Glutes, Quads, and Hams. I stress the word "actively," because it's possible to lift the bar without fully utilizing all these muscles. You ensure that you are lifting correctly and with maximal force when you actively flex these muscle groups.
   • Exhale at the Top (Usually). Let out your breath as you finish the repetition. Some people argue that it's dangerous, although any problems (i.e., fainting or passing out) are highly unlikely. So if you have any concerns, I recommend slowly exhaling after you reach a sticking point. This way you avoid the risk of holding your breath too long.
   • Lockout. Contrary to popular belief, it is fine to lockout your knees. It officially completes the repetition, and causes no harm if done correctly. In other words, you should lockout, but don't go into it with so much power that you hyperextend the knee.
7. Repeat, then Re-Rack. Do as many repetitions as your weight lifting routine calls for, unless you cannot handle the weight properly. Once you finish the final rep of your set, it's time to re-rack the barbell. Take a cautious step towards the rack and place the bar on the pins. Then remove yourself from beneath the bar.
   • Get the Barbell on Both Pins. Ensure that the barbell is securely resting on both pins before getting out from under it. This one is obvious, but you can still mess it up (I have) if you are exhausted or simply careless. Needless to say, nothing good can come from a loaded barbell flipping off the power rack.

Is the Squat Exercise Right for You?

Squatting is Great for Beginning to Advanced Lifters. The best part about the squat exercise is that, when performed properly and safely, it can be a very beneficial exercise for just about anyone.

Benefits include explosive lower body strength and increased muscle size, better flexibility, core stability, improved balance, stronger bones, improved heart and lung health, and more...

...Sounds like a good choice to me!

It does not matter if you are a bodybuilder, a ballerina, or just someone looking to get into shape, squats can benefit you!

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