Squats are one of the most popular exercises for the lower body, and with good reason. There are several varieties of squats, and they are very effective at working the major muscle groups of the lower body, including the butt muscles, thigh muscles and back of the legs.
However, it is crucial to use proper form when doing these exercises, not only to make sure you build lean muscle quickly, but also to protect yourself from injuring your knees and back. Here, we’ll discuss the correct way to perform two types of squat.
Bodyweight squats are not a deep squat and are good for people who want to tone their lower body but don’t want to grow very large muscles. The most important thing here is to keep your feet about hip-width apart, and as you squat, hinge at the hip so that your knees don’t go past your toes, while making sure your spine doesn’t curve. This will protect your knees and spine from injury.
Deep barbell squats are a deep squat with a barbell weight across the back of the shoulders. These are a better choice if you want to gain more muscle in your lower body and increase the size of your glutes and quadriceps. Have someone to spot you and use a weight that is safe for you. Your feet should be slightly wider than hip width. Your spine will naturally curve a little, so keep your abdominal muscles contracted to support your spine while squatting.