Squats are well known as the number one muscle building exercise as they use virtually the entire muscular system, plus they even hit your cardiovascular system.

This exercise will particularly develop your legs, especially the thighs.  All four heads of the quadriceps will be targeted. Squats are also great for shaping and developing the buttocks.

Other muscles worked by this exercise are the adductor group, abs, and the hamstrings.

If you don’t have squats in your current muscle building program I suggest you add them next time you go to the gym!

The Proper Execution of Squats 

squats Squats The Ultimate Bodybuilding Exercise1. Step under the barbell (placed on a rack), making sure that it rests evenly across the back of your shoulders – on the Trapezius muscles.

2. Hold on to the barbell with a firm grip to balance it, and then raise it up to lift it off the rack and then step backwards keeping your elbows back. Keep both feet parallel with each other and the toes pointing outwards slightly.

3. While keeping your head up and your back straight, inhale deeply and bend your knees, lowering down until your thighs are parallel to the floor.  Make sure you keep looking straight ahead during the exercise and do not round your back as this can cause injury.

4. From this position, straighten your knees back up to the starting position and exhale at the end of the movement.

Important Safety Notes on Squats

As squats can involve a lifting a lot of weight there are a few very important safety considerations when doing them:

  • Never round the back when doing squats as this can cause a very serious spine injury.
  • Hold a deep breath and expand the chest to help support the rib cage as this will help hold the correct position.
  • Wearing a lifting belt can help support the lower back.
  • A smith machine can be used for additional safety, especially when training alone.

Variations of Squats

You can do “power squats” by positioning your legs further apart and the toes pointing out. This variation hits the inner quads much more intensely than normal squats.

If you lower the thighs past the horizontal position you will hit and shape the glutes even more.
 

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