Written by Temitope Adekola- Carleton University Masters Student and Fitness Centre Supervisor
The squat is a lower body compound exercise and it is essential because it builds overall leg strength. Squats can improve the gluteus, hamstrings, lower back, quadriceps, and calves. The balance necessary to perform a squat improves overall core strength. In general, squats should be an essential part of your gym exercise.
How to do a proper Squat:
● With the barbell standing on the rack, slide underneath the bar and balance the bar on the trapezius or deltoid and the trapezius. Then grab the bar with comfortable width and make sure the elbows are pulled back.
● Inhale deeply, slightly arch the back, look straight ahead, and un-rack the bar from the rack.
● Step back two steps, keep the feet shoulder width apart, rotate the toes slightly sideways, and bend at the hips, pushing them back initiating the squatting motion.
● Return to the starting position by straightening the legs and lifting the upper body.
● Breathe out at the end of the movement.
5 Keys Things to Remember:
1. Breathe Properly
Knowing when to inhale and exhales is necessary for squat improvement. The muscles require oxygen delivery throughout the body to ensure maximum efficiency. Inhale when lowering the hips to perform the squat, and exhale when returning to the starting position. Ensure that you control your breathing. Do not take multiple breaths during one repetition as this might cause dizziness and fatigue.
2. Squat Deep
Squatting deep means, squatting below parallel i.e below 90 degrees. Deep squats are beneficial because they recruit more muscle fibers that allow you to lift heavier weights. Squatting deep can be dangerous when performed improperly, but that should not deter you from squatting deep. Proceed with caution and gradually progress to a deeper squat using proper form. Ensure you open up the hips when you perform a deep squat. Make sure the knees do not travel past your toes by spreading your knees sideways, which opens your hips. If you are unsure and need a bit more guidance the Fitness Centre Supervisors are available for help.
3. Use Your Hips
The hip hinge technique is necessary for maximizing the amount of weight you squat. The hip hinge ensures that the hips, gluteus, and hamstrings contribute maximum effort to the movement. The hip hinge involves keeping the torso as upright as possible while using the hips to move the weight. The goal here is to take pressure off the lower back by reducing the falling forward effect. (Note: make sure the core remains tight and the knees are spread out to help you stay upright.)
4. Rest Between Sets
The squat exercise can be exhausting; ensure that proper rest/breaks are performed after every set. Everyone does not recover in the same amount of time. The energy levels will be at a minimum if the rest time is too short. The quicker buildup of lactic acid occurs if the workout is too long. The rest period should be long enough to allow you to output the same amount of effort in your next set as you did in the one before. An example would be if a person did 10 reps at set 1 and wants to do 10 reps for set 2, they should rest as long as it takes to accomplish the number of reps.
5. Control the Weight
Finally, make sure the weight is controlled during the whole squat movement. Lots of people drop at the knees to perform a squat and start putting in effort to stand back up. This is poor technique because the squat is a concentric and eccentric movement. Concentric is the muscle contraction, i.e when the gluteus and hamstrings contract to stand up from the squat position. The eccentric movement is the descending/bending phase of the squat. The hips, gluteus and hamstrings control that motion. Controlling the weight ensures that you benefits from the eccentric phase.
If you are unsure of any exercise please don’t hesitate to ask the Fitness Centre staff.
