Squat

Watch the video below to see a demonstration of proper form and technique for the squat exercise. You can also check out some more quads exercise videos or find exercises for other muscle groups.

Instructions for Squat

To perform a set of squat:

1. Starting Position

   Stand beneath a racked barbell with your feet shoulder width apart, knees slightly bent and the bar resting at the top of your back. Grip the barbell with a pronated grip at whatever is a comfortable width. Gripping the barbell tightly, drive into the ground to stand upright with the barbell. Step back into the cage. Your trunk should be in a neutral position at all times.

2. Eccentric (Lowering) Motion

   Maintain the alignment of your trunk as you push your hips back and down as though sitting on a stool beneath you. Stop when your thighs are parallel to the ground or you can no longer maintain the position of your trunk. Remember to grip the bar tightly at all times.

3. Bottom Position

   Pause at the bottom position for a 1 sec count while maintining whole body tension and the alignment of your trunk.

4. Concentric (Upward) Motion

   Drive into the ground with your feet to explosively propulse your body up and forward to the standing position. Your trunk should move as a unit with no part lagging behind any other. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of squat repetitions before re-racking the barbell.

This completes one set of squat.