How to: Squat

Squats are one of my favorite exercises. Just yesterday I did over 100. A squat is a compound exercise, meaning it works more than one muscle group at a time. They are one of the most functional exercises you can do if done properly. Squats promote mobility and balance which help you perform daily activities with ease.

Muscles squats work:

• Primary Muscles: where you feel it the most
• Quadriceps (front of the thigh)
• Hamstrings (back of the thigh)
• Glutes (hence my fit bottom)
• Secondary Muscles: help stabilize the movement
• Erector Spinae (muscle of the lower back)
• Transverse Abdominus (muscles that wrap around your waist)
• Gluteus medius/minimus (abductors aka inner thigh)
• Adductors (outer thigh)
• Soleus & Gastrocnemius (calf muscles)

I didn't realize until recently that majority of people do not know how to properly perform a squat. I always have to remind myself that not everyone comes from an exercise background. Here are your fitbottomedgirllivinginanunfitworld instructions on how to properly perform a squat:

• If you are new to squats, start off with a Wall Sit. You may not have enough leg strength to properly perform a squat which could lead to injury. AWall Sit is a good way to build up the leg strength you need.

• Start with your back against a wall. Walk your feet out about 12 or so inches. When you come down into the "sit" position you want to keep your toes behind your knees. If the knees pass your toes, walk your feet out a little more. You are aiming for a 90 degree angle in the knee. You may not be able to get to 90 degrees depending on how strong your leg muscles are but go as far as you can. Your shoulders and back should be flat against the wall. Rest your hands on your hips or extend them straight out.

• If the Wall Sit opposes no problem then you are ready for the squat!
• Your feet are going to be hip width apart and stay flat on the floor through the entire exercise. Toes and knees are pointing straight forward. Maintain a neutral spine and pull shoulders back. With your hands on your hips you are going to bend your knees and push your fit bottom back. Knees stay behind the toes and hips do not come below the knees. Push through your heels and straighten your legs. Be sure not to hyper-extend or lock the knees when you return to your starting position.

Knees are slightly bent and shoulders are pulled back.

Push hips back and keep chest up!

Make sure you keep your back flat.

Form is important so if you are unable to perform the squat properly start with the wall sit. Everyone should incorporate squats into their workout! Give them a try.

A big thanks to my roommate Meg for taking these pictures! You're the best.