How to do proper squat exercises

This is an animated body sculpting tutorial for proper squat exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning proper squat exercises.

How to do Squats

The squat is probably the most important exercise for bodybuilders and powerlifters. Squatting is very important for overall strength and because it is the heaviest exercise off all, it makes your body produce the most testosterone. As a result, not only your legs profit from squats.

Description: Squats

* First you have to know how to place the barbell on your back. The trick is, that you don't have to place the barbell on your neck. Place it on the backside of your shoulder muscles (deltoids) and it will not hurt you at all. To make this easier, push back your elbows and forward your chest.
* Stand with your feet shoulder width apart, while your toes point slightly out.
* It is very important that you keep your back straight when you do squats. You can hollow your back a little tiny bit, but don't bend forward at all. Your back should stay in the same position during the whole squat.
* Look straight forward (best would be into a mirror). This helps you keep your back straight.
* Now you have the posture and it's time to do the first repetition. Go down slowly and inhale, while you look straight forward. Move down slower then you will move up. When you are in a sitting position, (thighs horizontal) stop. The heels have to stay on the floor when you move down. If you elevate your heels automatically, your Achilles tendons are too short. In that case you can stand with your heels on 2 plates, but on the long term you should stretch your calf muscles.
* Then move up again (a bit faster than you moved down) and exhale. Don't extend your knees totally.
* Then move down again to do another squat.