How to Do a Squat | Gym Workout

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Hi guys! This is Max Tapper again for Howcast. Today, I'm going to show you guys how to do a squat. Yes! The squat is one of those awesome, full body exercises that targets your legs, your abdominals, even your upper body muscles, and I'm going to show you how to do it.
Initially, what we're looking for is to get on the bar and get this bar on our traps, right around here, exact position. Now, we're going to press up. Now, slow and controlled, we're going to lower that weight down, and our initial motion should be butt, back, and sit, like we're sitting in a chair.
Squat, back, pause, up. All right?
Squat, back, pause at the bottom, and up.
One more time. Slow on the way down. Squat, back, pause, and up.
Let me show you from the side because there's some very important things that we need to do in the squat.
Initially, our body position needs to be here. First motion is back. It's never this. That's what a lot of people do in a squat, and they do it wrong because they put their weight on their toes. It goes into their knees. What we want you to do is sit back, stand on your heels, butt back, like you're sitting on a chair.
Squat, back, pause, slowly up.
Squat, back, pause, slowly up.
That is the proper way to do a squat. Now, get out there, challenge yourself, again guys, use a weight that you can definitely control. The rep range you want to be in is about 12. Use a weight you can control, get out there, be safe, and have a good time.

[@howcast]

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[@aydengoodin3956]

Good clean video not filled with huge words or long winded explanations. Great work.

[@harrissl29]

Thank you so much. You are the first person to explain it where I understand how to do squats properly and my mistakes when doing squats. I feel confident going into leg day tomorrow.

[@futuregym7903]

kzbin.info/www/bejne/jmfYkGuVhLumd7c Would you mind taking a look please.

[@golu_badbola]

INstuctions unclear, I'm bald & shirtless now..

[@lamThinker]

You have a 6 pack tho?

[@katblomquist6097]

Lol! And I rarely lol. 😂😂😂

[@sharanram2803]

😂😂

[@brandonmccray8845]

Ha!

[@knightkingsenpai]

You india you loose

[@lizzyh.609]

Thank you so much for posting this! I've been having the hardest time doing squats with the bar because I always end up hurting my knees and then they get swollen and uncomfortable and it's just a mess. I will definitely try this way out (I was putting the pressure on my toes so now I'm excited to see the difference by using my heels instead). Thanks again!

[@DaveyBoiLad]

Elisabeth Howells hope it going well but Yh stuiped question it does help with getting six pact don’t it in stead of peach bum to lol

[@jaephilips6246]

Thanks for not taking 10 minutes to teach people how to squat like other videos on here

[@garyhoang9923]

Finally a clear and concise video under 2 minutes.

[@beelite9612]

I just pulled a back muscle recently with bad form. remember to never round your back, keep it straight. I rounded mine and am just now recovering after almost 3 weeks, keep your chest out, and chin slightly up to help out, also always go low, lower than 90° if possible

[@olinapug8697]

Spectral Corruption no chest up with chin up will hyper extend the spine leading to some bad injuries. keep a straight spine .

[@jiveturkey2347]

This is what I wanted the video to talk about cause I did the same. Thanks for the advice!

[@futuregym7903]

kzbin.info/www/bejne/jmfYkGuVhLumd7c Would you mind taking a look please.

[@EmNevaeh]

I love this excersize, i started it a while ago at the gym and i start to notice a difference!

[@reaper6211]

How are you now

[@mgmorgan0223]

@@reaper6211 Probably 500 pounds living among the society of whales

[@GHOST14_EDITS]

how are you now

[@MrTonayie]

Uhm, am I allowed to do the squat with my shirt on?

[@gduavitjr]

***** lol

[@pratibhaj9783]

lol.....

[@jeffking2100]

No!

[@goddessqueen9626]

lol

[@irisdutra5033]

Nope

[@RonaldinhoPopper]

This comment section is where everyone is coincidentally an expert.

[@fatihakgun7730]

coincidentally :p

[@RonaldinhoPopper]

fixed, mb

[@samiraloyal7813]

😂🙌

[@beyond4374]

I do it 100 times better than him Cuz I'm the toughest and smartest guy on the internet huh

[@DavidByrne85]

Alot of people know how to squat properly and give useful pointers on how to do so - it isnt an esoteric or arcane skill. It just so happens that this chap isn't one of them.

[@Shadow11613]

This helped me a lot, at the weight room I could never do it right but now I can!! Thanks for showing us how it's done ✔️

[@AccountName_]

Straight to the answer, concise explanation. Great tutorial.

[@futuregym7903]

kzbin.info/www/bejne/jmfYkGuVhLumd7c Would you mind taking a look please.

[@crutcher1572]

Thanks for the tip Max. I had back surgery two years ago and I'm needing to strengthen my core and I am considering putting this into my routine. Do you know of anyone that has had back surgery that do squats?

[@IngeldGaming]

I tried this but then I pooped my pants.

[@sokoyaadedolapo5321]

😂😂😂

[@mikeschiavone7336]

Thats because you full of poop You're good to go now😂😂😂

[@CWBush73]

Key in to “challenge yourself”

[@yotochan]

Squats are done with specific technique geared for the sport they're training for example: Olympic squats are control, release, bound out, the form is much different than football squats which uses a lot more lower back.

[@robertoenriquechavezrodrig731]

Thank you so much! Regards from Russia :) Friday, January 3rd, 2020.

[@anklegreeaase4637]

shot bro, w man's you have my subscription thx. learning how to do squats as I type this

[@fitindia7385]

Short and perfect video

[@zaschaansadiq]

When he said ‘Be Safe’ it hits different in 2021

[@Cenaboy2442]

Great video! Simple and informative.

[@LightningBale003]

Simple yet effective

[@raiden5861]

thanks david goggins

[@theegronk]

Do you have to use a pad to protect your shoulders?? Or can I do the squats like a man and not use one?

[@jasonmejia2899]

Thanks bro now I feel comfortable doing a weighted squat

[@gloryths]

Does this exercise focus on our calves as well? Btw nice video

[@natemorte]

Not really. If your gym does not have a sit down calve machine you could use Leg press or a smith-machine with the bar on your knees ,and your feet on some 25lbs. plates works best. Calves are very tedious you might want to super set them with with squats or leg presses

[@vikas_giri3116]

Yes....Squaaaaatt

[@georgetaylor732]

Also use your hips at the top of the movement but dont fully extend keeping tension on the front of your legs.

[@Raj-xi6ld]

short and sweet info...thanks dude!!!

[@CoolDevil]

Thanks goggins

[@trendingvideoRJ05]

Very good sir

[@michaelgymtwohig9011]

Thank you again bro

[@anus9]

Thanks a lot for this video! I really screwed my back up last year with bad form, but I think I'm ready to try again now.

[@futuregym7903]

kzbin.info/www/bejne/jmfYkGuVhLumd7c Would you mind taking a look please.

[@Rachidfitness1]

Very nice, thank you

[@Wayzataboy]

Nice and concise, I think I got it, thanks!

[@motorjunkie2286]

good video..simple & straight to d point. thanks man!

[@Bdowling91]

You look like Keegan-Michael Key.

[@Chill-ru6hw]

He looks like Brandon carter

[@johnapollo2944]

Hahhhah

[@daaaaaaan4696]

He is

[@pierre0227]

People say keep feet parallel to shoulders but if you're 6'1" like me then you have to spread more and you can't go as deep as shorter people lest you cause injury.

[@Marcrock1]

6 1 aint that tall bruh u average

[@imlegit8325]

Marcus Rockwell tf u mean ur average 😂

[@cameronian2]

Yeah your avg and if your hurting yourself the use less weight. Work on your form and move up gradually as you get strong and better. Alot of guys need to set their egos aside when they hit the gym

[@lcojaycablenetwork7622]

Short video are good and in that you understood the thing is very good

[@AnilKumar-np4fr]

Excellent presentation

[@LightningBale003]

Simple yet effective video! Great job

[@bryanarroyo1549]

I left my weight on my neck and hurts like hell thanks for helping

[@Raj-xi6ld]

you should place the weight on traps...

[@jeandeguise2210]

Shut up

[@nguyenkim2137]

Thank you that is really helpful

[@uspra92]

Thank you bro

[@oussamadriouich142]

am from 2021 and still this is useful

[@akashmadhavan711]

Super cool bro. This guy Shud do more video guys..he guides well.

[@franciscoreinke5397]

Great video!

[@naruhodoyabaine]

Thank you so much

[@claygilchrist632]

What's the advantage to locking the knees out at the top? Wouldn't it be more beneficial to stop just short of locking the knees to keep the tension on the muscles?

[@xoniye3573]

no dude... dont lock ur knees ur gonna injure them

[@rajusilwal329]

You are awesome man. Thanks for the tips.

[@2icelollys1goat]

Fantastic video. Thanks

[@ramborambo4383]

What would be the breathing pattern I mean when to inhale and when to exhale while going up or down????

[@Bossman2437]

Inhale at the top, think of filling your stomach with air, not your chest. Then tense your abs and do the squat, exhale a little on the way up and fully when you're at the top

[@ben3247]

I think that with most excersises, you exhale while you're completing a rep: for example, on the way up while doing a pushup, or while you bring the dumbbell up while doing a curl. In this case, I would inhale on the way down, and exhale coming up.

[@beelite9612]

take a deep breath, tighten your abs hard, do a low squat, and breathe out once your at the top, then repeat, don't just breathe in and breathe out while pushing back up, you will lose balance. hold it in until you finish your rep

[@nandakumarrajbanshi4784]

I'vе usе twitter.com/18cff12d366a22c46/status/742668391975096320?zyWugY=c9215948-a039-4f5b-bd7e-6f7f2c306b76 аnd I'vе gonе frоm 207lbs tо 215lbs. рrеttу сlеan musсlе, gоod diеting lifting 3 dаys а wееk. I'm а соntinuеd сustomеr. 3rd bоttlе How tо Do а Squаt | Gуm Workout

[@Mr-ep2qi]

Great video

[@grzegorzkaczmarek8513]

Are rack pulls as good as deadlifts?

[@jaycedufty]

thanks

[@1020301985]

Thanks alot.

[@nelsonmesa2167]

How much you Weigh dude? Im 180lb but not ripped like that . Getting there though

[@The_guardian_137]

Question.1) How much should we go down through squatting? . Question.2) how should we know how much we're goin down without mirror? With the backbone?

[@cameronian2]

Practice without the bar. Go down until your thighs are parallel to the ground. I know you asked how you can tell without using a mirror and my answer is... just use s mirror. Or have a buddy tell you

[@Clayball67]

6'7

[@lindaisrael6379]

Thank you!

[@dingho953]

I am a fit aged 72, can I at least do legs press? That more safe for me.

[@madalingabor4346]

Thank you

[@arctyler]

I have those SAME olympic troy plates!!!

[@mhdaiman23]

My traps hurt when I do the squats, is that how its supposed to be? Or am i doing it wrong?

[@surennemo9217]

I don't have traps so where should I keep the barbell

[@sreejithmsms1555]

Simply explain squat thanks

[@imransheik3605]

Tq for a guidance 😊👍

[@nelsonmesa2167]

Finally,someone that knows wtf they're talking about.

[@kiox2858]

Can you tell me how much does that bar weight?

[@amarullahzainalabidin4596]

thanks man. nice info.

[@asafor6]

actually it's a really really bad info.

[@UR3NDISN3AR]

yes

[@AleksandarDinkov]

Is there a reason a pad is placed on the bar?

[@parthavocals4077]

Thank you sir

[@Rd_Chams]

love this

[@pkomalsunder3568]

Good video

[@CarlosDaniel-ul7wo]

is it true that this exercise can help to reduce your height? if it does, i really love to try ..

[@LordShoan]

no

[@dontknowdontcare2562]

it can't reduce it but it can stunt you're growth if you're joints in your legs haven't fully developed

[@Daniel-dc5mr]

+Tony Čhavez Nope, not at all. That is a myth, there is nothing suggesting that spinal compression when it is under growth will stunth the growth, as it decompresses at night

[@digitz6610]

Gian Jose help reduce ur height? First of all why the hell would u want to reduce ur height Not many ppl are tall Take it as a blessing from god rather than trying to fit in and trying to become shorter

[@CarlosDaniel-ul7wo]

i was concious at the beginning but now i realized how special i was and how lucky i am. right now i just wanted to remain this tall so i want to stunt my growth.

[@SyrupableSweetMaple]

Do squats hinder height growth?

[@bigjmaster14]

Same here I think we are putting the bar incorrectly on our shoulders or something. Not quite sure

[@owenfirestone9953]

When I clicked on this video I was positive you where David Goggins

[@playoffexpert3938]

Owen Firestone same lol

[@nikhil23911]

Yo, such a nice video, I always had difficulties doing squat.

[@heartfulreminder1739]

Hello sir i recently joined in gym and continued it for 5 months due to heavy loaded squat lifts high intensity iam getting seed for hemorrhoids i feel very discouraged to workout after that is Happening i quit from gym and decreased my intensity in workouts but i love to build muscles.please sir give me suggestions like exercises to reduce this hemorrhoids and recontinue the gym workout please help me sir i definitely follows you

[@truthfinder6488]

Bro, when i do squat today, my wings muscle goes inside the scapula and i can't raise my hand😖what can i do? 😢

[@born86live]

Good example record from all angles

[@chhabrauday]

thankyou

[@brostom77]

Thanks man

[@ahmedjumah8422]

This guy reminds me of The Rock, kinda looks like him. Anyways, great video showing a great exercise and thanks for the great job.

[@ahmedjumah8422]

***** of course he is!...i mean't the face though XD

[@xXlSkULFaC3lXx]

Key and peele

[@petrusamp7792]

he reminds me of David Goggins. In fact.. I actually thought he was Goggins at first.

[@goddessqueen9626]

thank u

[@navjeetsingh4981]

Nice bro thanks

[@socallawrence]

What is that cushion in the middle of the bar called ??

[@Maestro19992]

Bar Pad

[@azadkaya]

How does this help when you play soccer?

[@snoopyyolo9505]

you need stronger legs to kick the ball

[@marco7838]

My spine tends to hurt when I do this exercise... I think it’s because when I place the bar on my back it hits the spine as it’s not thick.

[@cameronian2]

Let the bar rest a little lower. And make sure you keep your back straight

[@dawellytcastillo8473]

upload some video training calves

[@cinnamonpickle4005]

heres the thing, i dont have ginormous traps so i have to put the barbell on my spine/neck. How can i fix this

[@cameronian2]

You just dont put it on your neck. You let it rest a little lower and also support the bar with your hands

[@MrPhinn1]

I love this. Gets to the point, but completely explains it.

[@egosumego99]

Good explanation however you should do the exercise without a bar pad (or towel) because you lose grip, it can wiggle/not stable and it is not good for your general posture. If you put the bar on your traps (not your neck) then you do it right. It's just a matter of time to get used to it.

[@nKarje]

Also I don't think you should pause at the bottom? The momentum helps you get out of the 'hole'.

[@egosumego99]

@@nKarje indeed and also don't stretch out at the top to keep the tension

[@creeper1595]

What's his shoes???

[@richu709]

this machine is never free at my gym, guys are all over it -.-

[@swagfordaaays]

good vid

[@omayragonzalez3602]

Is this good to flat you abs🤔🕊️