The back squat is a foundational exercise that strengthens your lower body. Here’s a step-by-step guide on how to perform it correctly, based on the information provided:
Setting Up for a Back Squat
- Stance:
- Take two steps back under the barbell, ensuring it rests comfortably across your upper back and traps.
- Position your feet in your squat stance, which is typically just outside of your hips.
- Your toes should point either straight ahead or slightly outward.
Performing the Squat
- Take a Deep Breath: Before you descend, take a deep breath into your belly to engage your core and stabilize your spine.
- Squat Down: Initiate the movement by pushing your hips back and bending your knees.
- Focus on driving your knees out slightly as you descend.
- Maintain a strong and upright chest throughout the movement.
- Depth: Lower your body until your thighs are parallel to the floor, or as close as you can comfortably get. This depth is crucial for engaging the correct muscles.
- Ascend: Stand back up by pushing through your heels, keeping your back straight and core engaged. Exhale as you return to the starting position.
Key Points to Remember
- Core Engagement: Keep your core tight throughout the entire movement.
- Chest Up: Maintain an upright chest to prevent rounding of the back.
- Knee Alignment: Ensure your knees track in line with your toes. Avoid letting your knees cave inward.
- Controlled Movement: Focus on slow, controlled movements during both the descent and ascent.
- Proper Depth: If you are a beginner, aim for the depth that is comfortable for you, working towards the parallel.
| Aspect | Details |
|---|---|
| Stance | Feet just outside hips, toes forward/out |
| Breathing | Deep breath into belly |
| Descent | Drive knees out, keep chest up |
| Depth | Thighs parallel to floor |
