How to Squat: The Definitive Guide

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How to Squat Exercises

In this article, you will learn how to do barbell squats with the perfect technique, and how to improve the results in this exercise.

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How to Squat Exercises


📌Key moment Squats:

Squats with a barbell is one of the best exercises for the development of such important muscles and muscle groups in your body as quadriceps, hip biceps, back muscles, buttocks, and calves.
Learning the right technique is to teach some techniques that form the habit of doing this exercise correctly. I will talk about them below.
Classic squats with a barbell on the shoulders are a universally recognized type of squat, but I propose to attention to the frontal squat, Bulgarian Squat, as well as classic squats. These exercises are also very effective.

📌 What muscles are involved in doing squats?

Squats is a unique exercise that includes all the large muscle groups of your body, with the exception of the muscles of the arms, chest and shoulders. In particular, squats will help you develop muscles such as:

  • Quadriceps
  • Biceps hip
  • Gluteal muscles
  • Hip flexors
  • Spinal Stabilizer Muscles
  • Latissimus dorsi
  • Trapezoid
  • Calves Muscles


As you know, many muscles in the body are antagonists to each other. For example, biceps-triceps, when you perform some exercise for biceps (lifting the barbell or some other), your triceps practically does not work. Obviously, the inclusion of triceps in this case will not help you when doing biceps exercises. The leg muscles – quadriceps and hip biceps are also antagonists. But in view of the amazing feature of the human anatomy, called the Lombard paradox, squats include both muscles at the same time. It is for this reason that they are so effective and yet so complex.

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Legs Exercises


How to squat with the perfect technique?

Complex multi-joint (basic) exercises require strict adherence to the correct technique. Otherwise, such exercises can hurt you. Let’s take a step-by-step look at how to squat and analyze all the nuances in detail, including each movement element

Step 1: Starting Position

Preparation comes down to the following aspects:

  • The height of the barbell on the rack.
  • The position of the bar on the back.
  • The Right Grip on Barbell.
  • Removing the barbell from the reck.
  • The position of the legs.

Rack Height Barbell

First of all, make sure that the barbell is not set too high and not too low. You should be able to remove the bar from the rack without squatting too hard under it and standing on tiptoe. If you approach the barbell with your chest, then it should be about 5 cm below the level of your shoulders at the level of the upper chest, as shown in the illustration.

Rack Height Barbell


Step 2: Squat

Here is what we mean when we talk about the correct technique during squats:

squat leg position

  1. The barbell moves strictly in one plane. Movement back and forth is unacceptable.
  2. The back remains straight during the entire exercise. Do not round the lower back.
  3. The knees look strictly in the direction of the socks during the exercise.
  4. The elbows remain in place.
  5. Fix your gaze on one point and do not move your head. If the weight tilts you forward, look slightly up.

Some people believe that you should not allow your knees to go beyond the line of your fingertips, as this is unsafe for the health of your knees. However, when a certain depth of squat is reached, this is inevitable, the knees will be forced to go beyond the projection of the foot. It also depends on the structural features of your skeleton and stretch.

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