You don’t know SQUAT- Not your average leg workout

For those seeking overall balance in their workout, there is nothing that compares to the squat.
It is hailed as the king of all lower body exercises yet it is often neglected because most people focus on upper body muscles like chest, biceps and shoulders.
The legs are some of the strongest muscles in the body. Squats work most of the muscles of the legs (quadriceps, hamstrings, calves, hip flexors), inner thighs (adductors), outer thighs (Abductors), Bottom (gluteus muscles). There are also muscles of the lower back (erector spinae) and abdominals that get a workout as well.
Excuses for not performing a squat
• It is too hard on my knees
• It puts too much stress on my lower back
• It is too much effort
• My legs get enough of a workout when I am on them all day
At first glance the squat looks like a relatively simple exercise. After all, you just put the appropriate weight on your upper back and shoulders and squat, right? It is actually a very complex lift and requires special attention when attempting for the first time.
Common poor technique
Common bad techniques range from rising of heels at the bottom range of the squat, rounded back during the squat, knees not following line of toes (either going in or out), locking knees straight at the top of the movement.
A lack of flexibility will limit your range of depth in your squat. If you find you cannot get down into a squat without tipping forward or lifting heels, then you may have tightness in the hips, gluteus muscles or hamstrings. Work within the range you can manage and don’t forget to stretch.
It is recommended to seek the advice of a Personal Trainer or experienced gym goer when first starting.
Tips for executing the Perfect squat
• Warm up appropriately for 3 – 5 minutes on a bike or rower
• Perform a warm up set of squats at a lighter weight for 8 – 10 reps
• Use a squat rack with safety rails or enlist the help of a trainer
• Position bar on the squat rack at a level just below the upper shoulder
• Place the bar on a comfortable position across the top of the upper back/shoulder area (Trapezius)
• Place your hands outside shoulder width at a distance that is comfortable.
• Keep head up and chest up. Brace abs (Imagine someone is about to punch you in the tummy)
• Pick up bar with shoulders (use legs for power, not back) and step slightly back from where the bar was cradled.
• Position feet in a position that is comfortable. Find the stance that will work for you. Depending on your hip flexibility, it is best to stay with what works for your body style.
• Descend to a point where you feel you can still maintain good technique. Start with the hips moving back and imagine sitting into a chair.
• Drive the weight back up and repeat.
• Avoid locking legs at the top of the movement
• If you suffer from lower back discomfort, try doing front squats. Lay the bar across the front of your chest, resting the bar on an area between the biceps and shoulders(the sweet spot), fold arms underneath and secure bar with hands.
The squat is a functional movement that we do in everyday life. You will get amazing benefits from adding this most productive exercise to your gym routine. Because of its complex nature it is best to perform it before performing your other exercises. Remember to ask for assistance from your trainer or experienced gym person to get you started.