Squats Leg Exercise

Muscles Worked

Quadriceps, Hamstrings, Gluteus Maximus (front and rear of thigh and buttocks)

How to Perform Squats

Follow these steps to properly perform squats:

1. With the barbell properly supported on a squat rack or smith machine, place yourself under the barbell so that it rests on your upper back. You should have to duck down slightly to get under the bar.
2. Grasp the bar with a grip wider than your shoulders so that you're comfortable and have control over the weight. Your feet should be directly under you and slightly wider than shoulder width, toes facing forward.
3. Raise the bar off the rack by standing up. You will need to take a step or two back from the rack unless you're using a smith machine, as in the video.
4. Squat down, keeping the weight centered over your body, until your thighs are parallel to the floor.
5. After a brief pause, stand back up to the starting position, without locking your knees into a straight position.
6. Continue to raise and lower the weight without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Precautions when doing this exercise:

1. Use a smith machine and/or a spotter when using heavy weight or if you are new to the exercise. You can even do this exercise without any weight.
2. Don't squat down too far or bounce at the bottom of the exercise to lift the weight back up. You risk injuring your knees or losing your balance.
3. Don't lock your knees into the straight position when standing. Keep your knees slightly bent at all times.
4. Wear a weight lifting belt of your back is prone to injury, or consider doing other leg exercises instead. Squats can be very hard on the knees and back.