Learn to SQUAT!
One of the most difficult exercise to learn, and still many trainers use this technique to train their amateur clients. Why is that? The answer is simply: squat is a compound exercise, that works several muscles/muscle groups at one time. By doing squats, we engage many muscles in the lower body, including the quadriceps, the hamstrings, the calves, the glutes, the lower back and the core.
Whether you want to loose weight or increase your strength, this is the right exercise for you!
How 
to start? Learn the proper technique!
First things first, start with the basics! And this means no weight! Just your body weight. You can practice air squats, or TRX squats. Both ways are good to help you learn the right technique.
When you feel comfortable doing the body weight squats, you can go the the next step, which is the front squat. Holding a kettle bell/power bag/dumbell close to your chest will work the legs, but it saves the back and knees.
Science shows you can work the same muscles targeted as the back squat while saving the lower back and knees. This exercise is just as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments.
When are you ready for back squats?
Once you can front squat, you can back squat. But the inverse is not true.
Many lifters cheat up back squats by getting out of position and doing a pseudo good morning to complete the lift. That means they lift their glutes first, then they bring their upper body back to upright position. This way they put lot of pressure on the spine, which causes the very common lower back pain.
How to avoid it? Check your form regularly or hire a personal trainer to teach you how to do it properly and going back to front squats from time to time will help you too!
The myth: squat bellow parallel? How deep should you squat?
I hear so often as a rule how deep we should squat: until parallel, bellow parallel, ass to the grass? But the truth is, there is no rule for that as we are all individual. Basically the mobility in our hips will determine how deep one can squat.
You want to squat deeper? Then you have to strengthen your core and work on your hips! If you create more mobility in your hips, that will allow you to squat through a fuller range of motion.
“If you train hard, work hard, nothing is beyond to your reach!”
Your trainer,
B
sources: www.bodybuilding.com
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