make the most of your workout - squats
As we continue this series for the purpose of making the most of the effort we put into our strength training routine, we’re focusing on squats, a classic and functional strength training exercise. Squats are an important part of a well rounded weight training program.
WHY – When we perform a squat, muscles of the lower body as well as muscles of the upper body work simultaneously. Many of these muscles enable us to successfully complete activities of daily living such as carrying heavy loads, walking, bending, climbing, getting out of bed, and rising from a chair. The primary muscle groups that engage when we perform squats are the quadriceps, the large muscle on the top of the thigh, and the gluteus maximus, part of the muscle group making up the buttocks. As mentioned above, additional muscles engage to enable us to squat, including the low back, deep abdominal muscles, other gluteal muscles, and even the inner thighs, calves, and hamstrings. It’s a team effort for sure!
HOW – Proper form during squats is very important to target the correct muscles and avoid muscle strain and/or joint pain, particularly in the knees. To make the most of your workout, keep these tips in mind as you perfect your squats:
- Place your feet hip-width apart. Glance down at your feet and make sure there is space between the widest part of your feet that would fit your fist.
- Pull your shoulders back and down to establish proper posture before you squat.
- As you begin to squat, send your hips back as if you were going to sit in a chair.
- Keep your body weight in your heels, keeping your weight distributed evenly left to right.
- Make sure your knees do not move forward beyond your toes when you are at the bottom of your comfortable range of motion.
- Drive your heels into the ground and squeeze your gluteal muscles as you rise out of the squat.
INJURY PREVENTION –
- Have a solid base. If you need more stability, widen your foot placement slightly.
- Activate core muscles. Keep abdominal muscles engaged.
- Focus forward. Aids in balance and neutral cervical (neck) position.
- Proper posture. Shoulder blades pulled back toward spine and shoulders down away from the ears.
- Choose your depth. Let comfort be your guide for how deeply you squat.
- Choose your weight load. Quality over quantity: successfully perform the exercise with proper form, using an appropriate weight load that does not force you to compensate in any way.
by Amy Stafford
Panama City Beach, FL
Amy Stafford is the President of Body & Soul® Fitness, Certified Personal Trainer, ACE faculty and ACE Group Fitness Instructor. She is a leader in the fitness industry and is a popular speaker for women's events, retreats, fitness conferences. For information on booking Amy for your event or for an interview please email This email address is being protected from spambots. You need JavaScript enabled to view it.. Amy currently resides in the Panama City Beach, FL area and teaches virtually.Body and Soul® Fitness is an international Christian fitness organization that trains and equips instructors to lead a variety of group fitness programs including choreographed aerobics-style Cardio Strength & Flexibility™, cardio dance style Dance Blast™, free-weights-focused Power Strength™, boot camp style FIT360™ and Longevity FIT360™, and GOLD™ - lower impact programming for participants that are pregnant, have weight challenges, injuries, or other medical conditions. These exercise classes meet in church gyms, community centers, gymnasiums, parking lots, schools, etc. across the United States, Europe, and Africa. In-person and virtual fitness classes are available.
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