How do you do a proper squat?

Question

I want to shape my legs and butt by doing squats...but I dont think im doing them correctly.

Answer 1

Stand with feet hip distance apart with your toes, knees and hips in a straight line.
Pull your belly button towards your spine and contract your abdominal muscles.
Slowly lower your body, as though you are sitting in a chair.
If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can.
Take a moment and look down make sure your knees are BEHIND your toes.
Keeping the weight in your heels, slowly push your body back to starting position.
At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
Repeat the movement 10 to 15 times, performing 1 to 3 sets. For each repetion, count to 3 on the way up and on the way down to ensure you're not going too fast.
Rest 30 to 60 seconds in between sets.
Stretch your quadriceps and hamstrings after each set or after your final set, spending at least 10 to 15 seconds on each stretch.
Tips:

Warm up with 5 minutes of cardio before you start!
Stand sideways in front of a mirror to watch your form and make sure your knees stay behind your toes.
To make it more difficult, hold a barbell across your shoulders or hold dumbbells at your side.
Breath continuously and keep your neck in line with your spine.
Practice by actually standing in front of a chair and sitting down on it briefly before standing back up.


Here go to this site for the basic squat and other different variations!!!!!

http://exercise.about.com/od/exerciseworkouts/ss/howtosquat.htm


I sure hope this helps!

Answer 2

How To Do Proper Squats

Answer 3

A basic squat is an excellent core lift exercise and people spend many years perfecting it. I'd recommend starting light so you get the hang of the movement, watching yourself in the mirror for your form and getting used to the lift.

Start with the olympic bar on your shoulders. You can use a pad or towel if you want. Stretch your arms a bit so your hands are holding the bar with the palms facing forward. Place your feet slightly wider than shoulder width apart, with maybe a 30-40 degree angle in them (so your knees gour out instead of in). Keep your back as straight as possible and your eyes forward (people may tell you to look up, but that'll throw you off balance). Slowly lower yourself to where your upper legs are parallel with the floor, keeping the weight on your heels and only using your toes for balance. As you squat down your butt will stick out some, this is correct if you keep your back straight. Once you're reached the bottom of the lift, press up with your heels and power up somewhat quickly but with control. Try not to lock your knees at the top of the lift, and repeat.

Before each squat lift I always warm up, then squat maybe 15-20 reps with the bar only to practice my form first, then I start adding weight. If you're just starting out, only do 1-2 sets at the most with light weight until you get better at it.

Check out this article for a more in-depth look:

http://www.bodybuilding.com/fun/randy4.htm

bodybuilding.com also has many other articles as well as visual aids you can look at, such as video captures.

Answer 4

Number one rule is to keep your back straight at all times, never hunched forward. Keep your shoulders back your chest out and your head up. Keep your feet flat on the ground slightly pointed out to the sides about shoulder width apart (or wider depending on whats more comfortable). Make sure your knees never go out past your toes and always keep them in track with your feet cause sometimes they tend to buckle in when doing heavy weights. Go down until your thighs are about parallel to the floor (like sitting on a toilet seat) or even further down if u can manage.