Squats - The Back Squat Best Leg Exercises

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Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS

Back Squats should be performed in most exercise programs.

Exceptions being people with knee or back pathologies.

The first thing is the position of the bar. Find a comfortable on your trapezious muscle.

The first and foremost, simple most important thing to remember about squat form is to NEVER, EVER EVER EVER EVER drive your butt up before your chest.

This is what causes 90% of back injuries during squats.

Remember the bar should be above or as close to your center of gravity as possible.

The first motion of the squat is the anterior pelvic tilt NOT bending of the knees.

This is when your hip rotates forward which makes your butt go backwards.

The motion is like you are sitting an imaginary chair.

As you perform the back squat, your knees should never travel very far past your toes.

Keep your weight concentrated on the back 2/3 of your foot and not on your toes.

As you squat down, make sure you keep your core drawn in very tight.

When you drive up, make sure you drive up with your chest.

Pretend you have 2 nipple rings and a chain attached to them and a hoist up on the ceiling is pulling your chest up :)

Breathing: simply put. ... DO NOT exhale until you are almost done with the squat, if you are performing a set of less than 15 reps with a decent weight. Inhale on the weight down.

You can also hold your breath each rep and breath in between.

If you exhale during the ascent of your squat you will lose intraabdominal pressure which will put your lower back at extreme risk... DON'T Do IT

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