The Back Squat - Tips, Advantages and Correct Form

I've noticed that in a lot of Indian gyms, the trainers rarely advocate squats for their clients. Their leg routine consists mostly of machines and exercises such as the lunges. The end result is chicken legs! The SQUAT is the ultimate mass builder for the lower body. It is one of the 3 fundamental exercises with the other two being the Deadlift and the Bench Press. In this article, we will be focusing on 3 important points,

1. Form and Posture
2. Tips to add more weight
3. Advantages of doing squats

1) FORM AND POSTURE

Ideally, you should squat as low as possible to get the best results out of your squat. But, as you increase the depth of your squat, your spine should stay neutral i.e. without much bending. The following video by BuiltLean will show you the depth to which you need to squat for maximum muscle recruitment.

2) HOW TO SQUAT MORE WEIGHT?

So now that you've mastered the form and the posture to squat properly, the next thing to focus on will be to add weight. The more weight that you can squat, the more the mass that builds in your lower body.

• Try a 5*3 routine. Log on to Strength Standards to calculate the weights you should be using on your 5*3 routine.
• Once you get to the higher weights, start using a belt. It helps keep your spine neutral and you can worry less about bending forward.
• MASTER THE FRONT SQUAT! The front squat is an accessory lift which greatly improves your back squat. As you progress with the weights on your front squat, you will find that your back squat improves tremendously.
• Your squats should leave you panting. If not, you're doin' it wrong! 

3) ADVANTAGES OF SQUATTING

The squat is THE biggest lower body mass builder. There can be no greater advantage than gains!

The back squat involves a lot of your core to keep your body stable. Squatting improves your core strength.

Studies have shown that the lifts like that squat and deadlift release Testosterone and HGH into your body. Promotes muscle growth! 

YOU WON'T HAVE CHICKEN LEGS! 

So, don't forget to squat on leg day. Ass to the grass!

Cheers.