Squats: Why you NEED them and how to perform them correctly

The Squat is one of the best exercises you can do. Whether your goal is to build muscle or lose weight squats are a must in your workout.

Squats FTW! ...but why?

The squat falls in the category of compound exercises. This means that it works several joints and muscle groups at the same time as opposed to an isolation exercise that targets a specific body part. A simple bodyweight squat requires activation of the majority of your body. If you add some resistance(ie. add some weight; like a barbell) into the mix you need to use every single major muscle group in your body to complete the movement. Your entire body will benefit from this exercise and become stronger,not just your muscles but your bones as well.

It gets better! Utilizing your whole body in a compound movement can cause your body to increase production of anabolic hormones. These hormones are what tells the body to build muscle in response to the tremendous stress you are placing it under.

If your primary goal is fat loss, you need to squat. If you're trying to build muscle, you need to squat. When it comes to huge legs for guys or a sexy butt for the ladies, the squat is second to none for attaining these goals.

With most exercises its always a good idea to try them out without any resistance or using any machines or equipment. The squat is tremendously beneficial when a barbell is added, but there are many combinations of sets and reps with variations in resting periods that can be applied to the bodyweight squat and can still produce good results. You won't build as much muscle if you don't add in the resistance, but if your goal is just firming up your but or toning up your legs bodyweight circuits will be effective. Its a good idea to try and start squatting without any weight. Make sure you can do bodyweight squats before you start loading up the bar.

How to do a bodyweight Squat:

• Thighs must be at least parallel to the floor. Hips must be below the knees in order for it to be considered a full Squat. If you do squats the right way, you will feel it in every muscle in your legs. Your back and core are being worked at the same time.
• Try not to extend your knees past your toes. You're supposed to sit back into the squat. You don't shove your knees forward out in front you. The video below shows a method of squatting that does allow for the movement to begin by breaking the knees, but he is careful to keep them from travelling too far forward..
• Do not allow your back to become arched or hyperextended. Keeping your back flat in a neutral position is essential for the safety of your spine. You can better maintain this by keeping your head up, looking forward through the entire movement. I find it best to concentrate on a spot on the wall and not allow your gaze to drift while you are performing the movement. You want to keep your abs tight and your whole body rigid while you are moving. Abs play a big part in stabilizing your body during the entire squat.
• A shoulder width stance or slightly wider is recommended. I've found that I stand a bit wider than many of the diagrams depict. Your toes should point outward slightly. Again I seem to have a more exaggerated standing position with my feet almost at a 45 degree angle outward. This can be due to poor ankle and hip flexor mobility. Over time the exercise itself will stretch out these tight muscles but if you don't see any improvement there are exercise that target these areas specifically to help you get the perfect for for your squats.

Here's a great video by Jonnie Candito showing some of the common mistakes that people make when they first start learning the squat. I used to have some difficult with my wrist and forearm but since incorporating some of the techniques mentioned in the video I've managed to reduce the incidence of any type of wrist/forearm pain.




Lots of people shy away from squats because they're difficult. The reason they work so well is because they are difficult! If you’re afraid of an exercise because its too difficult, that probably means its the one that will help you the most. This is often the case with squats, now is the time to start doing them. Start with very light weight (or just your body weight), Practice until you are sure you have absolute perfect form,when the weigh gets heavier you will have enough to worry about. Before you know it you're squat numbers will have skyrocketed and you'll be dropping body fat while building muscle and on the way to being in the best shape of your life!