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You don't know SQUAT

You don't know SQUAT

Most people don't know squat about the squat. Intimidating as it may be, the squat is a fabulous start for getting killer legs that will make your skinny jeans drool...

To learn how to squat properly (step-by-step),

  1. Your head should be facing forward.
  2. Keep your chest up and out. This is the position you try and keep your back at through the movement.
  3. Your feet should be shoulder width apart (or slightly wider).
  4. Hold your hands out in front of you at shoulder height. Doing this will help you keep your balance.
  5. Sit back and down like you're sitting into an imaginary chair. (Head still facing forward. Your upper body will naturally bend forward a bit to keep you balanced.
    Keep lower back slightly arched and don't allow it to round as you descend.)
  6. Think about keeping your shins somewhat perpendicular to the floor and your knees roughly behind your toes. If you were blessed with long legs, you may find that your shins tilt forward a bit; that's OK as long as your booty stays behind your hips.
  7. When you are in the middle of the squat, your hamstrings come close with the calves. Keep your body tight and push through your heels to bring yourself back to the starting position.
  8. ...And repeat 3 sets of 10. Add more reps (3 sets of 12, then 15) after a few weeks and once you get used to squatting.

Doing a proper squat works all the major muscle groups of the thighs, glutes and hamstrings. If you have any knee, hip or ankle injuries or any other ailments that can cause discomfort or worsen any existing injuries, please do not perform this exercise without consulting a physician.

Fit's Tip: You may want to start by squatting over a chair or a bench and just let your butt touch it to know when you should raise back up. Just tap the chair with your butt, don't actually sit.

Join The Conversation
libre1 libre1 9 years
these hurt after a few, but my god they work!
BeachBarbie BeachBarbie 10 years
Thanks, fitsugar. I like doing squats, and I'm glad to see that I'm doing them correctly. Yea!
Fitness Fitness 10 years
We all put on muscle differently. And the quad (the muscle in front of your thigh) muscle is generally easy to bulk up. Squats use the quad in a elongated postion (since knee is bent), so while the muscle is working it is also lengthening. The opposite of a leg press on a weight machine where the quad is shortening. When squatting, you should really try to work your backside - your booty and your hamstrings. Do this by pressing your heels into the ground. Your toes don't even need to be touching the ground. Work on the inner thighs and the hamstrings too when you are working out. To balance out the legs. And stretch the legs regularly. I love stretching and the legs need it a lot.
txgirlie txgirlie 10 years
These will make your muscles bigger. They've worked on my chicken legs, ya'll!
BeachBarbie BeachBarbie 10 years
ellmina, I know pilates, and ballet elongate the muscles. :)
ellmina ellmina 10 years
I am afraid to do squats, because I don't want my legs to get any larger! I have muscular legs... I need to know how to slim my legs down, if that's possible.
BlondeSugar BlondeSugar 10 years
I love squats!
JessNess JessNess 10 years
ahhhhhhhhhhhh I had to do so many of these in physical therapy!!!!!
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