The squat is probably the most powerful movement in workouts. It can also be one of the most dangerous workouts, if not performed correctly. It entails your body to be in perfect alignment, before you begin. The areas of focus are the quadriceps, hamstrings, glutes, and core (front & back). Also, your breathing technique is also key.

For starters, you have 2 options of bar placement. Across the back, resting the bar across your latissimus muscle (lats). Or the bar can be rested across the front, somewhat resting on your shoulders. Before you’re ready to unrack the bar for the 1st rep, make sure that the heels of your feet are aligned with your hips, and the bar. If you’re unracking the bar improperly, it will lead to injuries, and improper techniques.

The depth of your squat will also determine what muscles will get the work. Only going down to a 90 degree bend, will target the quads. Going all the way down (A** to grass), will incorporate your hamstrings as well as your quads. and as you’re coming up, you squeeze the glutes, all the way to the top. You’re to inhale on the way down, and exhale while rising. Be certain that the rest of your body is stabilizing the bar, and keeping your body tight. If you feel any discomfort or pain in the knees or back, please STOP! As stated earlier, you can injure yourself if this movement isn’t done properly.

In closing, don’t be intimidated by this movement, because its technique is so demanding. Your body will become stronger as a whole, just from this single movement.