Squats are an important training exercise for your whole body. Power squats, with weights, work out all of your muscles. In addition to building muscle, you will gain flexibility and strength in your knees by doing squats correctly. By working out both your legs, core and upper body, you will improve your range of motion for all sorts of activities.
Squat rack
Step 1
Set the squat bar of the squat rack 6 inches lower than your shoulder height.
Step 2
Squat down to the lowest point you intend to go during the lift and place the safety bars through the rack at this height.
Step 3
Place the weights on each side of the bar. Start lighter at first until you get the hang of performing squats. Proper technique is important to gaining the most benefits from a power squat. Make sure the safety stays are in place after placing the weights on.
Step 4
Keep your back straight as you position yourself under the squat bar. Hold each side of the bar with your hands and push the bar up from its resting position until you are standing up straight.
Step 5
Step back one foot and then the other out of the rack.
Step 6
Stand with your legs shoulder width apart before you begin your squat.
Step 7
Bend at your knees, slowly lowering yourself until you are at your bottom position. Your hip joint should go lower than your knee joint to perform the squat properly, according to Strong Lifts. Not going all the way down is what causes most knee injuries in squatting. Push your knees out as you squat.
Step 8
Push yourself back up to a standing position, squeezing your glutes hard to push the weight back up and keep your lower back safe.
Step 9
Repeat the squat four or five times, if possible, before returning the weight to the rack. Increase your repetitions as you get stronger. Increase the weight as you desire.
Things You'll Need
References
Writer Bio
Michelle Hogan is a writer and the author of 13 books including the 2005 bestselling memoir, "Without a Net: Middle Class and Homeless (With Kids) in America." Hogan studied English at American University and has been writing professionally since 1998. Her work has appeared in "The New York Times," "Redbook," "Family Circle" and many other publications.