Build Muscle - Using Proper Squat Technique

If you are looking to make significant progress with your current strength levels and weight gain progress, the squat is an essential exercise that must be included in your plan.

Squats are going to work almost every single muscle in the entire lower body and will also call your core muscles into play, providing a great overall muscle recruitment pattern. Any bodybuilding program should include the squat as the overall basis for exercise selection.

Additionally, most people are able to lift a greater amount of weight during the squat exercise, so this cranks up your testosterone levels, helping you gain more mass overall.

Because of the fact you're lifting a heavier weight though, there is an increased risk of injury. This makes it of foremost importance that you ensure you are always maintaining proper form on your squats.

Knee Placement

First, you want to watch the knee placement over the toes. They should be moving in the direction directly over top of the knees, not out to the sides or falling inwards. If they are not tracking properly, you may start suffering from knee pain, or even worse, you could tear one of the ligaments in the kneecap, resulting in a serious injury.

Back Position

After that, comes watching the position of the back. You want to try and maintain a neutral back position if possible, not leaning too far forwards or creating a large arch in the spinal chord.

It may help, when trying to accomplish this to remember to keep the head up and facing forwards. As soon as you start looking down towards the floor, you tend to lean in that direction or else shift your hips out of place. Keeping the head elevated slightly should bring up the chest and help to maintain proper alignment.

Don't Forget About Your Arms

Finally, you should pay attention to the position of your arms. If you are holding a barbell across your back, try and keep the arms placed shoulder distance apart or further, with the elbows pointed out to the sides of the body. This is important to ensure you are not placing any excess strain on the shoulder or elbow joints and so that you can effectively maintain the position of the bar.

Foot Placement Is Also Important

When doing your squats, watch the placement of your feet as well. It can be beneficial to turn the toes out slightly, particularly if this helps you to keep your knees in alignment, but also because it will add a bit more variation to the movement, helping to target the inner thigh slightly more than a straightforward squat would.

It is not advisable, however, to turn the feet in because that will only be asking for problems as far as knee pain is concerned.

So, be sure you do include the squat in your weight lifting program if you want to gain weight, but at the same time, always make sure you are maintaining proper form. If you don't, you'll likely wind up sidelined, and then you really won't be gaining any more muscle.

Learn more common mistakes that may be hindering your current process and find a program that will get you seeing results.

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