The squat is a staple exercise. It involves all of the major muscle groups in the body including the legs and back. It is used to increase strength and power coming from the legs. Used extensively by anyone trying to add mass and definition to their legs. 

Starting Position

Load a barbell positioned about shoulder height on a squat rack. The idea is to place the bar horizontally across the back of the neck (more on the trapezius) and shoulders and then lift it off the rack, so ensure you don’t position it to high. Step under the bar, keeping your feet about shoulder width apart and toes pointed straight forward.

Performing the Exercise 

Lift off and take a small step backward to allow you to bend at the knees and waist without hitting the rack. Bend at the knees and descend until your thighs are parallel to the floor. Ensure you keep your back straight, head up, and feet flat. Once parallel, using your legs, push back up to vertical without fully locking out your knees. Lower again and repeat for the prescribed reps or time.

Tips

Barbell squats have the potential to mess you up bad so it is imperative you do them right, especially since you can quickly increase the weight as your legs develop. Do not go beyond parallel thighs to the floor or you will put extra strain on your knees. Likewise, sit in the squat and do not lean forward or you can potentially pass out and slam your face off the floor, hurt your back, or destroy your knees. Concentrate on using your quads to perform the movement and keep everything else in strict form.

To increase the intensity of barbell squats, you can obviously increase the weight. As well, slow the descending motion right down and really concentrate on making your quadriceps work hard. If you have a couple of workout partners, you can do negatives having them help you with the up while you resist the down.

If you’ve never done squats, you will undoubtedly experience delayed onset muscle soreness following a heavy squat workout. It will be bad the day after and really bad two days after. Ensure you stretch and are eating right to repair the damage (good damage) you are doing and to minimize the effects. Over time, you will quickly see huge improvements in your squatting abilities and the DOMS will go away if you are consistent.