Subscribe to PACK-6

Spottt
Spottt


 


Squats



Doing SQUATS is a very popular exercise because it works your entire leg, and helps you build up your lower body muscles quickly.

Required Equipment

  1. Squat Rack and Barbell

Muscles Targeted (In order of impact)

  1. Quadriceps
  2. Glutes, Hamstrings

How to do Them

  1. Load up the barbell with the desired weight

  2. Facing the bar, lower your head under the bar. The bar should rest it on your shoulders blades, and when lifted off the rack should not put strain on your back.

  3. Grab the bar about 6-8 inches wider than shoulder width.

  4. Stand straight up, keeping your back straight. The bar should be resting on your shoulder blades, but be supported by your arms.

  5. Lower your body slowly down by squatting your legs. Keep your back straight, leaning slightly forward to keep your balance.

  6. Do not go below bending your legs 90 degrees.

  7. Thrust your body straight back up, using only your legs.

  8. You should not sway or bend your back during any point of the lift.

  9. Repeat

Tips

  • ALWAYS HAVE A SPOTTER
    • A spotter stands behind you and is there to assist you if you have trouble raising the bar.
    • They should place their arms under your arms and squat with you. They should only touch your body if they feel you need help, but their arms are always ready. If you do need help, they should lift their arms under your armpits and help you lift your body up.
    • They should offer as little help as possible to help you raise the bar. You should try as hard as possible on every lift. Even if your spotter is helping you, it is very important to still try as hard as possible to lift the bar.

How Many to Do

  • There are many different theories on the number of reps and sets to do, each has a different goal. A couple common combinations are:
    • TONE (higher reps, lower weight): 10 reps X 4 sets, 8 reps X 4 sets
    • BULK (lower reps, higher weight): 7 reps X 3 sets, 5 reps X 5 sets