April 5, 2021
Strength-Training Workout #2: Squats
Now that we’ve covered a little bit of how you can tone your upper-body muscles, it’s time to make a rotation and focus on your lower-body muscles. Your legs and thighs also need attention; without them, you wouldn’t be able to do half of the things you’d do throughout your day; since they’re the core support of your entire body.
Squat workouts are a little different compared to push workouts; your lower body can handle more weights and endure a higher quantity of reps (reps is short for “repetitions”). However, while squat workouts can be made easy, you will only see results if your form is correct. The wrong form can lead to a risky workout—which, in turn, will lead your body to become prone to major injuries.
Little tip for squat workouts: use a weightlifting belt. A weightlifting belt has two main purposes. It reduces stress on the lower back while the person is lifting in an upright position, and it prevents back hyperextension. It reduces low back stress by compressing the contents of the abdominal cavity.
In this issue, we’ll be going over a “barbell squat,” which is primarily a workout that includes a barbell (45-pound metal bar), two weight plates, and a workout station.
How to perform squats:
- Stand with feet hip- or shoulder-width apart.
- Place the barbell just above the shoulders on the trapezius muscles (i.e., the “meaty” part of the shoulders).
- Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back.
- Contract the glutes and legs while stabilizing your body with a strong torso.
- Slowly stand back up without locking the knees.
- Repeat for 1–3 sets of 10–16 repetitions.
Here is a YouTube Video for better visualization!