Squat To Develop Muscle In Your Entire Body

Squat is a compound exercise. It works nearly every muscle in the body. It also reinforces mobility in most major joints in the body. Squatting is a very important exercise in which every weightlifter should do. It targets the thighs, hips, knees, bones and arms.

How to do squat

  •  Choose the right height by setting the bar on the rack below your shoulder level. Set under the center of the bar with it resting just above the trapezius muscles.
  •  Position your hands width wide on the bar and point your elbow to the floor. Inhale and unrack the bar.
  •  Step away from the rack and get your stance (legs should be shoulder width apart).
  •  Look straight and chest out.
  •  Keep your hips straight and bend your knees lowering the bar. Keep going down until your hips lower than your knees.
  •  Exhale and rise up
  •  Repeat all again

Variation
Zercher Squat

The bar held in the crook of the elbows instead of on trapezius. It’s good exercise for beginners and those who have shoulder injury.

Box Squat

Box squat is not that difficult like the other squat variations. To do box squat, place a box which is lower than your knee behind you. Squat and sit on it then rise up.

Overhead Squat

With overhead squat, the bar is positioned overhead in a wide snatch grip. The elbows should be locked out. It corrects imbalance.

Front Squat

Most athletes and olympic lifters the front squat. To do this, position the bar in front of your shoulders. It targets the quadriceps.

Dumbbell Squat

With this squat, dumbbells are required instead of barbell. It works primarily on the quadriceps.

Dos and Don’ts
  •  Avoid descending quickly.
  •  Don’t use less or too much weight. Stay within your limit.
  •  At the bottom hold your breath.