The squat is one of the cornerstones of a good weight lifting program.
It is a highly effective exercise that works nearly all the muscles in your legs and buttocks to varying degrees.
Squatting can help you greatly increase your leg strength.
The first step to a proper squat is setting up the bar and squat rack.
Make sure the bar is at a height from which you can easily lift it out of the rack.
Many squat racks have support bars that will catch the barbell if you fall; these should be set a few inches lower than the depth to which you squat.
The bar should be loaded evenly with plates, using collars for safety.
If you haven't performed squats before, start with an empty barbell, or even just your body weight.
Start with proper foot position.
Your feet should be about shoulder width apart, planted firmly and evenly.
Back squats are performed with the bar behind your neck, balanced on your shoulders and held in place by your hands.
Front squats are performed with the bar in front, balanced across your collarbone and hands.
Both exercises target the same muscles, but with slightly different emphasis; front squats work your quadriceps more, for example.
People can generally lift more weight while back squatting than while front squatting.
To start a squat, get under the bar with it positioned properly on your shoulders, grasp it with both hands, and stand up fully to raise it from the squat rack.
Step back a bit and get your feet into the proper position.
Slowly squat down.
Make sure you don't lean forward; your torso should remain upright.
You may have heard warnings against squatting below parallel, but these are unfounded.
You should go down as far as your body's flexibility permits.
Deep squats are safe, and working over a full range of motion develops strength more effectively throughout the entire muscle.
Stand back up, pushing from your heels.
Don't allow your weight to shift onto your toes, and don't let your heels come off the floor.
If you aren't able to keep your heels down, put a small plate under each heel.
That will allow you to keep your weight on the correct part of your foot until you develop more flexibility.
By following this guide to proper squatting technique, you will be well prepared to add this important exercise into your weight lifting regimen.
As with any exercise, make sure you perform the squat slowly, staying in control of the weight throughout.
Never lift more than you can with good form, and allow adequate rest between sets.
These tips will put you well on your way to increasing leg strength and shaping your buttocks through this efficient, essential exercise.