Introduction and muscles involved 

The squat is one of if not the most important exercise you can perform and should be staple in everyones workout plan.

It is a full body exercises that primarily targets the quadriceps,hamstrings, glutes and calves.

 

lifts-squat

 

How to perform a squat

1. Stand up tall placing your feet hip length apart with a neutral spine. (Your back should not round at all throughout this movement)
2. Your toes should be at a 0 to 20 degrees angle. However you feel most comfortable keeping with proper form maximising your range of motion.
3. Place your arms out in front of you as if you’re grabbing onto the shoulder of someone in front of you or clasp your hands together like an arrow. This helps you balance and keeps your spine neutral throughout the whole movement.
4. Lower yourself down, feet staying flat on the ground pushing your hips back making sure the weight is on your heels keeping your knees in line with your feet.
5. Make sure you lower down to a point where your butt being at least parallel with the ground and then release yourself back up. (The deeper you go the better it is).