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Training Tips - April 2009

Exercise: Squats
Primary Muscle: Quadriceps and Glutes
Secondary Muscles: Hamstrings/Calves/Erector Spinae
Skill Level: Beginner/Intermediate

Remember to always warm up before any exercise. Warming up reduces the risk of injury and gets muscles ready to do a set of squats. You can actually lift/push/pull/etc. more if you go through a proper warm up routine, as compared to diving straight into the exercises. Make sure to stretch your thighs and lower back - key joints in the Squat.

1. The Squat is a lower body exercise used in strength training. It is often referred to as "the king of exercises" because of its capability of inducing more and faster muscle growth than any other exercise. The squat is performed by bending the legs at the knees and hips (FIG 1) lowering the torso and with a slight lean forward to maintain good balance, and then reversing direction to stand up straight again. To emphasis the Glutes, on the return, make a concerted effort to ‘clench’ the buttocks on the pushing phase. Proper technique is critical, otherwise very serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not "round out" (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury. Lifting belts can be used to help support the lower back.