How to do squats
Squats train...
A regular bodyweight squat trains quadriceps, glutes and hamstrings. However, some advanced squats like jump squats and Hindu squats also incorporate other muscles and are more demanding to your body.
Basic guidelines
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Inhale on your way down, exhale on your way up. Always exhale during the hardest part of an exercise.
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Perform squats on full feet, bring you buttocks backwards and tighten your lower back muscles so that your back is arching a bit backwards.
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Use full range of motion. Stop your down going motion when your thighs are approximately parallel to the ground.
Squats for beginners
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Basic bodyweight squat. Stand with your feet a bit wider than shoulder width apart and pointing outward at 45 degrees. Keep your torso as straight as possible. You can keep your arms extended in front of you or cross them on your chest. Stand on full feet. Do not lift your heels up when squatting. Don’t go all the way down. At the lowest point your thighs should be parallel to the ground.
This is the easiest squatting exercise. Everyone should be able to do at least a couple repetitions. If you can’t do even a single repetition you probably should consult a physiotherapist.
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Advanced squats
When you are able to do at least 30 repetitions of a regular bodyweight squat you should move to the next level and try other squatting variations. There are different squat exercises each for different goal.
If you want to improve your explosiveness and joint mobility you should do jump squats, side to side jumps, high jumps, etc. Jumps aren’t really squats, but the movement is similar. You may not go down into a full squat position to perform a jump, but the technique and muscles used are the same.
For muscle strength training nothing can beat pistol squats and other single leg squat exercises. If you are a newbie don’t rush into them. Maybe you can do few reps but if they’re not performed technically correct you might hurt yourself.
For cardio conditioning you can use the hindu squat. It was created a long time ago by Indian wrestlers. This exercise is performed by quickly squatting down and standing up. The squats are performed non stop until the desired repetition count has been reached. Hindu squat is a little more complicated than other squat exercises so I will explain it a little more.
Hindu squat
Begin this exercise with your hands pulled into the chest, feet shoulder width apart and toes pointing forward.
Squat down keeping your posture straight and lifting your heels up. Also bring your arms behind your back to maintain balance and exhale.
Then swing your arms forward while lifting your body back up and inhaling.
End the repetition with extended legs and straightened arms raised at your chest level.
This exercise should be performed at a fast tempo and the aim is to increase muscle and cardiovascular endurance.
Watch the video below to see different squat variations including the hindu squat.
Squat mistakes
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Performing squats too fast. Squats should be performed slowly and every move should be controlled, thus working your muscles better and reducing the risk of getting injuries. This doesn’t apply to some squat variations like hindu squat.
Squatting too low. Squat down till your thighs are parallel to the ground, otherwise you put unnecessary strain on the ankle and knee joints. Also if you squat all the way down you give the muscles a break – a split second when they are not working. Its better to keep the muscles strained all the time when you are training them to get maximum results. This works for me and I haven’t heard about anyone who got hurt squatting this way.
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Squatting on toes. Don’t squat on your toes and make sure that your knees don’t go in front of them looking from the side. The hindu squat is an exception. If you squat while standing on your toes your weight is shifted forward and you may put too much pressure on your knee joints. It’s better to shift your weight back and make sure that your knees are on the same line as your toes or even a little bit back. You can practice the correct technique in front of a mirror. Good luck.
