Proper Weighted Squats
The Parallel Back Squat
A typical set would be 8-12 repetitions
As this is a major muscle group typically 45-90 seconds
Thighs, Hips and Buttocks
- Begin by taking the weight off of the rack and getting it comfortably on your back on a high point of your shoulder blades but not on your neck. Many people mistakenly rest the bar on their neck/vertebrae not only is that wrong but can result in injury.
- Next is making sure you have a comfortable stance to support the exercise movement. Spread your legs slightly wider than shoulder width having your feet straight and perpendicular to the bar.
- Start from a slight knees bent position.
- Bend your knees with your butt driving straight back as you lower yourself, work to keep your knees behind your toes so you are engaging your quads and gluteus maximus.
- While descending your back and spine will form a slight naturally concave contour, this is a good measure of the quality of your form – inhale while descending.
- Stop descending when your quadriceps have become parallel with the floor, this is a proper full squat.
- Upon reaching the bottom in a controlled manner, not bouncing, begin pushing with your quads, glutes and hamstrings with your heels firmly planted on the floor until you return to your starting position – exhale while ascending.
- Repeat these with a repetition count that facilitates your exercise goals.
Squats are one of the most beneficial full body exercise that you can do. They not only build a strong base for any form of sport but engage and strengthen so many different facets of your body that they are invaluable. In doing squats you should remember that the weight is much less important than the quality of your movement. What is important is that you use correct form repitition, particularly as you go heavy.