Squats are one of the most improperly performed exercises being used frequently much like deadlifts. The reason most people perform them incorrectly is because they have the need to increase their weighted resistance prior to actually being able to perform a squat properly. The only way you would truly be able to know if you perform them incorrectly is with a person spotting you or recording yourself. Primary muscles being used for squats are your glutes, quads, hamstrings, calves, and lower back. The other muscles within your body are used as well for keeping you upright and to prevent you from falling, which are reffered to as stabilizer muscles. These small muscles help your body stay balanced properly to prevent you from falling and causing serious injuries to you or others around the training area.
Steps to performing the proper squat:
Perform 2 sets without any extra weight added on to the bar to ensure you have warmed up your joints.
Place the barbell rack setting to where it at the height of horizontally corssing your chest.
Test out the bar and see if it’s at the proper height you like.
Place weights on the barbell that you know you can perform.
Slide underneath the bar allowing it to rest on top of your traps.
Slowly lift your upper body up to clear the squat rack position.
Take a coupe of steps back to have more room for your exercie.
Inhale as you push your hips back and squat down until you have made your legs parallel with the floor.
Exhale as you drive your body back up into starting position.
Repeat the exercise until you have reached you have reached your daily dfitness goals.
These exercise tips will allow you to benefit greatly from performing squats since they target your entire leg muscle region with some emphasis on yor back. Other tips you should remeber are:
Keep your back straight and chin up at all times
Never lock out your knees for this exercise.
Manage proper breathing techiques
Have a spotter present if not spot bars are present.
You should also consider wearing a lifting belt to ensure that your back is kept straight as much as possible. Your lower back is easily prone to injuries when you place a lot of tension against it especially during squats. Stretch as often as possible when performing squats with heavy to moderate weight settings.