The squat is one of the main BIG Power Exercises that targets and works some of the biggest muscles in the body, but if done incorrectly, can cause more harm than good..
! So, get it right, and you'll be firing the muscles off on all cylinders, power will be developed and calories will be stoked in the furnace to aid fat loss..
! The problem with doing this exercise wrong, or with 'lazy' technique, is that your whole posture could suffer and your knee joints will be screaming out in pain.
So many times I see people attempting to do squats by simply bending forward at the hips and lowering their upper body and head to the floor...
NOOOO!!! All this will do is pump up your blood pressure, send you dizzy, and leave you curled up on the floor in a heap!

"The solution to this problem is quite simple...
Sit yourASS back and down.
Many people when they start a squat move, begin by bending at the knees, when actually the initial move should come from your hips by sitting backwards.
"

From a standing vertical position, and with your abdominals braced, begin by 'unlocking' the hips, and sitting your bum backwards and downwards towards the floor.
As you initiate this move your knees will naturally bend, but pay careful attention that they DON'T push forwards and over your toes.
Aim to keep your knees back and over/behind the toe line.
This focus will push your hips further back and into the correct position.
This will ensure your squat remains sound in technique, but also powerful and athletic.
When pushing your hips backwards and down, you will find and maybe feel your hamstrings and glutes (rear leg and bum muscles) switch on, maximising these large muscles which will be less used by simply bending at the knees.
Always remember that your RANGE OF MOTION is also really important.
The bigger the range you cover, the more muscle in your lower body you will use.
Ultimately this will end in a greater effect (stronger/leaner/ muscles and therefore more total calories be burnt) - this also increases your overall power output! Other postural check points to consider when executing the squat is..
: - Maintain a straight, elongated spine (imagine you have a broom rod taped to your back).
This will lengthen your spine, keeping all the focus on your legs, and maintaining a strong posture in your upper body (really important if lifting or holding a weight or bar bell).
Try pinching your shoulder blades together, opening up your chest, and pinning your shoulders back and down.
- Emphasise the weight of your body onto your heels in the foot.
This will ensure all the effort and power is focused on the muscles it is suppose to work.
Try lifting or curling up your toes, this will push the weight into your heels, and stop you rolling forwards onto your toes, and pushing up out of the squat on your toes.
- When completing the squat, drive/push upwards from the seated position in a vertical manner (obvious I know, but not everyone does that), and finish the move back in the starting position standing completely vertical with your hips forward, back straight, chest open and abdominals fully contracted.
So Complete YOUR Squat Check List:

• Brace your abdominals
• Sink your hips and bum backwards and downwards (unlock the hips at the start)
• Sit into a powerful seated position (think of how you sit down on the toilet)
• Ensure your knees stay back and behind the toe line (make sure they don't fall in or out either)
• Curl your toes up in your shoes to push the weight into your heels
• Squeeze your shoulder blades together, chest open and shoulders back
• Keep your head up and looking forward to the horizon
• Power your way up to the start position (remember through your heels)
• Stand tall at the end and tense your bum and abdominals to fully maximise all lower body muscles

Do all this on each and every squat whether using weights, bar bells, smith machines or just your own body weight and you will soon find your squat execution has improved ten fold and the muscles will be firing on all cylinders.
Your legs will be strong, toned and in great shape, ready for you to show off on the beach in no time! As always...
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