Squats are one of the fundamental basics that we should all know in order to reach out fitness goal. Squats by itself incorporates all the muscles of the leg for ultimate power, strength and tone. There are numerous variations to squatting that allow for a total body workout. Dumbbells, barbell, or a weighted bar can be used to build upper body strength and also to add more resistance along with gravity for a more intense workout. For heavy lifters the more resistance added will create more power and size increase in the quads (thighs) and calfs. For toning, an increase in repetitions with a little more added resistance will create a lean muscle shape especially in the hamstrings and glutes. This is beneficial for ladies trying to tone their legs and glutes (butt) for better definition. Technique is of great importance because it places your body in proper alignment to prevent injury.
== Steps For a BASIC Squat==
1. Warm up. This is critical in preventing injury.
2. Select weights that are appropriate for your strength and set them up on the barbell. If you have the option of adjusting the height of the bar, bring it to a level below your shoulders, to about your armpits.
3.Get below the bar and bend your knees slightly. Plant your feet flat on the ground about shoulder width apart. You’ll want equal weight distribution throughout each foot during the exercise.
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