The squat takes many forms including with dumbbells, barbells, bar and plates, a Smith machine, or even without equipment at all using your own body weight. You may wish to start with a pair of dumbbells or a barbell of light weight until you get used to the form and technique. A qualified trainer is recommended to guide you through appropriate execution, particularly for more serious squatting with heavy weights. This description uses dumbbells.
The squat develops the muscles of the buttocks (the gluteals) and the legs, particularly the front thigh muscles (quadriceps).
Positioning the Body
- Hold a dumbbell in each hand and allow them to hang comfortably at the sides.
- Position the feet about as wide as the hips.
- Keep the heels planted firmly on the floor and don’t allow them to rise up.
- Tighten the abdominal muscles. You can identify these by pretending to clear your throat or by coughing. You will notice the ‘abs’ tightening automatically in the stomach region.
- Stand tall, shoulders pulled back with good balance.
