How to do Squats
From a standing athletic position, lower your butt until your thighs are at least parallel to the floor and return to the upright position.
How to do it:
1. With a barbell on a rack, step under so that it rests across the back of your shoulders, hold onto the bar with both hands, using a wide grip to balance the bar, raise up to lift it off the rack and step away.
2. Assume a stance where your feet are shoulder width apart. Your toes should turn just slightly outward.
3. Keeping your head up and back straight, bend your knees, lowering yourself until your thighs are just beloe parallel with the floor.
4. From this position push yourself back up to your starting position
Do’s and Don’ts:
1. Do not change your spine angle or bend forward more at the waist.
2. Do keep your head up with eyes facing forward looking straight ahead.
3. Do go down low enough so that your thighs break parallel with the floor. This guarantees a full range of motion.
4. Do keep your weight balanced so that your feet feels equal downward pressure on heels and toes.
5. Do use a spotter.
1. Leg Press machine. If you have lower back issues do not do squats. The leg press is almost as good and removes all danger from your back.
2. Squats using a smith machine. If you do not have a spotter available definitely use this method. To get the full benefit from any exercise you want to "fail" on your last rep. Without a spotter you can't do it on squats without using a smith machine.
3. Dumbbell squats. Instead of using a bar across your shoulders you can hold dumbbells and position them where ever they are comfortable. On your shoulders, at your waist or holding them shoulder level in front of you.
Muscle building importance:
Number 1 lower body move. The foundation compound move. You will do this exercise for as long as you lift, if you want to build lower body muscle.