How to Do a Squat

This article is dedicated to the butt busting powerhouse maker that targets a large range of large muscles. The benefits of this one exercise are legendary. Doing squats is the best way to tone up your butt and thighs. I'm sure many people are aware of the benefits obtained by the squat but are not familiar with how to do one properly. This is an understandable problem. It's a complicated movement with heavy weight and multiple joint movements. The squat's benefits are only surpassed by its dangers if done improperly as improper squats can cause serious injury. So let's do something about that.

Dumbbell Squat

The squat machine can be intimidating. The rack alone surrounds and towers over you as if to say "This is a big deal. Can you handle it?" Not to mention the popularity the squat rack has with body builders and power lifters. If you don't want to deal with that or just don't like the way the bar feels on your neck and shoulders then the dumbbell squat is a much easier alternative that you can do just about anywhere you would like in the gym.

Start by grabbing two heavy dumbbells and hold them to your side. Position your feet shoulder width apart and squat down like you are sitting down on a chair. Focus on sticking your butt out, and keeping good posture while leaning forward. Make sure you do NOT round your back, lift your feet, or allow your knees to pass your toes. Push through your heels to squat back up. Keep your feet flat on the floor throughout the squat

Barbell Squat

Position the bar about chest level. Step in the rack get under the bar, lift it off and carry it to the middle of the rack. Position your legs about shoulder width apart and simply squat down at the knees and hips as if you were going to sit down. Keep good posture. Leaning forward during a squat is fine just do not round your back. Squat as low as comfortable and in time you will be able to go lower. At the bottom of the squat do not allow your hip to go past parallel. Do not allow your knees to go past your toes any time during the squat. Push through your heels to squat back up. Keep your feet flat on the floor throughout the squat.