My Fitness Edge

The squat is one of the most basic muscle-building exercises but it can easily lead to injury if not performed safely, which is the reason why you need to be told how to execute it correctly. Using the right technique in repeating this exercise is vital for avoiding wounds and guaranteeing effectiveness. Once you're able to squat properly, you can start looking forward to developing your general strength and include it as part of your Workout System.

The exercise necessarily begins with you taking the barbell from the power rack. When you do so, be absolutely certain to grab the barbell with both hands and then squish the muscles of your higher back and position the bar on them. Be careful not to seat the bar on your neck. You must also make sure that your lumbar region is arched at all points when you perform this exercise.

What does arching your lower back mean?

Try this tiny experiment: Lie face-down on the floor, holding your arms out front. Lift both of your arms and legs off the floor simultaneously and observe what happens to your lumbar region. That is the arch you need to make when you perform the squat. Take note that the arch is crucial as it protects you from back injuries and helps reinforce your lumbar region, so you can avoid hurting yourself with such mundane activities as moving the sofa.

Now, you are prepared to execute the basic movement of the squat. Ensure that your heels are positioned about a shoulder-width apart. Take note as well that your toes should say a little. Next, make sure that your weight is supported by your heels rather than your toes. Start the exercise by lowering your bum as far back as you can, like you are sitting on a hypothetical chair. As you go down, your knees may point in the same direction as your toes. Stop your downward movement when your legs are held parallel to the floor and then get back up slowly by squeezing your legs and butt. Make sure that you move like an elevator without leading with your butt.

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