A squat involves lowering your torso and hips from a standing position with your feet on the ground about shoulder-width apart. Your feet should be parallel to each other or slightly turned out. Before you perform any squatting exercises, you should be able to squat proficiently with your own body weight. Make sure you can do this before you add resistance, suggests physical therapist Gray Cook, author of "Movement." You can hold a barbell in various positions to squat, and this challenges your balance, stability and strength.
Deep Squat Prep
Step 1
Place a 3-foot-long foam roller on the ground and stand on top of it with your feet about shoulder-width apart. Raise your arms over your head.
Step 2
Exhale and bend your torso forward to touch the ground with your fingers. Put a short platform -- such as a yoga block or a telephone book -- on the ground in front of you if you cannot touch the ground. Relax your lower back in this position for three deep breaths.
Step 3
Lower your buttocks to the ground while keeping your fingers in contact with the ground or the platform. Keep your chest up, your shoulders away from your ears and your arms between your knees. Press your knees and elbows against each other as you hold this position for three deep breaths. Do not round your back.
Step 4
Raise your arms over your head, exhale and stand straight up without leaning forward. Perform two to three sets of four or five reps. Remove the foam roller once you are proficient the deep squat prep pattern.
Barbell Front Squats
Step 1
Stand with your legs about shoulder-width apart. Hold a 40-pound barbell in front of your collarbone with your hands about shoulder-width apart.
Step 2
Inhale and squat down as low as you can while keeping your torso upright. Shift your weight to your heels slightly.
Step 3
Exhale, and stand straight up without losing your spinal alignment. Perform two to three sets of eight to 10 reps.
Barbell Back Squat
Step 1
Stand with your legs about shoulder-width apart and hold a 40-pound barbell over your shoulders with both hands. Keep your elbows out to your sides.
Step 2
Inhale and squat down as low as you can without leaning forward excessively. Keep your torso as upright as possible. This works more on your buttocks than your thighs.
Step 3
Exhale, and stand straight up without losing your spinal alignment. Keep your knees and feet pointing forward or slightly turned out. Perform two to three sets of eight to 10 reps.
"Bazooka" Squat
Step 1
Stand with your legs about shoulder-width apart and hold a 40-pound barbell in your right hand over your right shoulder, with your elbow close to your body. One end of the barbell should face the front while the opposite end faces behind you.
Step 2
Inhale and squat down as low as you can, shifting your weight toward your left foot to maintain a more even balance. Keep your torso upright and your knees and feet pointing forward.
Step 3
Exhale, and stand straight up while keeping your spinal alignment. Perform two sets of eight to 10 reps. Switch the barbell to the opposite hand halfway through the exercise set.
Things You'll Need
- 40-pound barbell
- 3-foot half foam roller
References
- "Movement"; Gray Cook, et al.; 2010
- "Athletic Development"; Vern Gambetta; 2006
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