From Amy’s exercise toolbox – Back Squats

Squat_womanThe squat is one of the best full body or compound exercises in strength training. There are a number of various ways of performing a squat, for example with or without equipment. We are focusing on back squats. The squat is one of the three lifts in powerlifting together with Deadlifts and Bench press.

How to perform a Back Squat

Firstly place a barbell on a squat rack.

Duck under the bar and position the bar and position it across the shoulders.

Grasp the bar with a grip width suitable for your body type and make sure the elbows point to the rear.

Inhale to prepare and move your pelvis forward by slightly arching your back and coming into an anterior tilt of the pelvis.

Keep your gaze forward and lift the bar off the rack.

Take a few steps away from the rack and position feet shoulder width apart and keep the toes pointing sightly out.

Now bend the knees and squat down making sure you maintain a straight back or neutral back.

Once the thighs are parallel to the floor straighten your legs and torso to return to starting position.

Exhale as you complete the movement.

  • Muscles used: Muscles of the thighs, hips, buttocks, hamstring
  • This exercise is useful for: Increasing the strength and tone legs and buttocks, as well as developing core strength.
  • Common errors:

1. Descending too fast and bending the torso too far forward which will result in injury.
2. Misalignment of the knee. The knee must track over the toes during the movement to avoiding twisting of the joint.

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