Performing squats are highly recommended for anyone looking to build the lower body. When done correctly, it can evidently strengthen the quadriceps or thigh muscles. At first look, squats may seem easy; however, they are actually tricky. The key to doing squats properly is to maintain the form of the body while lifting weights in a rather uneasy manner.
1. Adjust the Weight of the Barbell
You need a barbell when performing squats. The extra weight increases strain, which enables the thigh muscles to gain strength and become toned. Put the weights in according to how much you can manage. As a beginner, you may start with five pounds on each side of the barbell. This amounts to a total of ten pounds. Hold the weights in place with the use of a barbell collar, which looks exactly like a nut that fits to a screw.
2. Position the Barbell to the Spot Below Your Nape
Lift the barbell and stand up straight. Raise it over your head so your can place it on your upper body. As an alternative, you may place the barbell on its rack before adding the weights. Once everything is in place, just position yourself under the barbell and be ready.
Whether relying on a rack or lifting on your own, the metal bar of the barbell must be placed at the lower part of the neck. This spot runs parallel to your shoulders. Continue adjusting the way you hold and lift the barbell until you feel comfortable with it. You have done this correctly if there is minimal or no strain on your neck, shoulders, and arms.
3. Bend Your Legs and Straighten Your Back
Now that you are lifting the barbell, bend your lower extremities to proceed with the squats. Carefully check how you place your feet. The distance between your left foot and right foot must be the same as the width between your shoulders. Your knees and toes should point forward and be aligned with one another.
Keep your back straight no matter what. Stretch out your chest and tuck your stomach in. After that, lean your head slightly forward. Now you are ready for some squats.
4. Lower Your Body
Inhale and stay focused as you move your body lower while carrying the barbell. Do not be ashamed to stretch out your buttocks in the process. This is part of squats. Your upper body should remain still and maintain composure as you bend the hips. While moving, your knees must stay at the same alignment as your toes. Continue until your thighs are parallel to the floor.
5. Raise Your Body
Maintain a firm footing when you reach the limit of your downward movement. Prepare to exhale as you slowly raise your body. Grip the barbell’s bar in a way that is neither too tight nor too loose. Eventually, you will assume the earlier position of your body.
Do squats for eight to twelve repetitions per set. Try to finish three sets but feel free to stop when there is too much strain. If you want well-toned legs, you may use the gym’s squat machine. Just follow the same proper techniques for squats. Increase the weights when they are too easy to lift.
