How to Do a Squat | Gym Workout

  • Published: 27 August 2012
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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.
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Comments • 348

  • Joe Alvarez
    Joe Alvarez  2 weeks back

    Thanks alot.

    • Mustafa' ali
      Mustafa' ali  2 weeks back

      It legit squad?

      • Francisc Moldovan
        Francisc Moldovan  3 weeks back

        that's a half squat

        • Olafsun
          Olafsun  3 weeks back

          I cringe everytime I see someone using a foam for squating ... Squeeze the back and let the bar rest on the traps

          • Ahmad Jamal Mughal
            Ahmad Jamal Mughal  2 months back

            We know squat about squat.

            • Kiox
              Kiox  2 months back

              Can you tell me how much does that bar weight?

              • Adnan Ali
                Adnan Ali  2 months back

                I went down and never got up, now I hate them even more :p

                • Saqlain Shaikh
                  Saqlain Shaikh  2 months back

                  Tell me where will your knees go man

                  • Just an average Guy
                    Just an average Guy  2 months back

                    This guy looks like brandon carter.

                    • Jean Grey
                      Jean Grey  3 months back

                      Your belly bottom is disgusting

                      • Owen Firestone
                        Owen Firestone  4 months back

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

                        • Jorge Horna
                          Jorge Horna  4 months back

                          I just do not recommend anyone to squat unless they fixed their muscle imbalances first. Second, it is more important to strengthen the muscles by using machines and lastly if squatting is the ultimate goal, start with box squats!

                          • Sreejith ms Ms
                            Sreejith ms Ms  4 months back

                            Simply explain squat thanks

                            • Zzde 77
                              Zzde 77  5 months back

                              Bad squat

                              • Shakie 42
                                Shakie 42  5 months back

                                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.

                                • Cameron Gardner
                                  Cameron Gardner  2 months back

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

                              • parthi thiban
                                parthi thiban  5 months back

                                Thank you sir

                                • Nila Afrin
                                  Nila Afrin  7 months back

                                  I like this guy 🤣

                                  • Dom G.
                                    Dom G.  8 months back

                                    My knees be popping😓

                                    • Cameron Gardner
                                      Cameron Gardner  2 months back

                                      Mine do to. It's most likely meniscus. It's very common in athletes but strengthening the muscles around it will help

                                  • Rickytang 94
                                    Rickytang 94  8 months back

                                    I put the bar on my neck and got a bruise for that

                                    • Pickle YT
                                      Pickle YT  8 months back

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

                                      • Cameron Gardner
                                        Cameron Gardner  2 months back

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

                                    • Shrimp Shrimp
                                      Shrimp Shrimp  9 months back

                                      I embarrassed myself...


                                      • Creeper
                                        Creeper  9 months back

                                        What's his shoes???

                                        • Scott Montgomery
                                          Scott Montgomery  9 months back

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

                                          • OzFlights With Aydos
                                            OzFlights With Aydos  10 months back

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

                                            • Jari Hobo
                                              Jari Hobo  11 months back

                                              Hij zet zn knie op slot

                                              • natural beauty
                                                natural beauty  11 months back

                                                thank u

                                                • Yankzy
                                                  Yankzy  11 months back

                                                  He looks like your man out of Key and Peele

                                                  • Hamed Ght
                                                    Hamed Ght  11 months back

                                                    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?

                                                    • Cameron Gardner
                                                      Cameron Gardner  2 months back

                                                      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

                                                  • imran sheik
                                                    imran sheik  11 months back

                                                    Tq for a guidance 😊👍

                                                    • Da Stormcomin
                                                      Da Stormcomin  1 years back


                                                      • Debarshi Mondal
                                                        Debarshi Mondal  1 years back

                                                        You're the Second version of Rock... 👍😋💪💪

                                                        • Quay Wognum
                                                          Quay Wognum  1 years back

                                                          So you are not supposed to use a pad?

                                                          • great vengeance
                                                            great vengeance  1 years back

                                                            Dude u must be at least 6"2?

                                                            • Levitate
                                                              Levitate  1 years back

                                                              Good Tutorial! :D (For Normal People)

                                                              • iGravier
                                                                iGravier  1 years back

                                                                polite man <3

                                                                • TCDaxusrd Free Fire
                                                                  TCDaxusrd Free Fire  1 years back

                                                                  upload some video training calves

                                                                  • App4des Ok
                                                                    App4des Ok  1 years back


                                                                    • avocados.
                                                                      avocados.  1 years back

                                                                      I do crack

                                                                      • NAVJEET SINGH
                                                                        NAVJEET SINGH  1 years back

                                                                        Nice bro thanks

                                                                        • Anil Kumar
                                                                          Anil Kumar  1 years back

                                                                          Excellent presentation

                                                                          • fahadhamdan
                                                                            fahadhamdan  2 years back

                                                                            Not a bad video. But gotta talk about breathing techniques during a squat. That's where a lot of people can get injured if not done correctly

                                                                            • Ingeld
                                                                              Ingeld  2 years back

                                                                              I tried this but then I pooped my pants.

                                                                              • Punx is idol and noise
                                                                                Punx is idol and noise  2 years back

                                                                                So if it feels awkward you’re doing it right?

                                                                                • LookABear
                                                                                  LookABear  2 years back

                                                                                  Flag Mr. Cringleberry!!!!

                                                                                  • Madalin Gabor
                                                                                    Madalin Gabor  2 years back

                                                                                    Thank you

                                                                                    • Alexander Quarterback
                                                                                      Alexander Quarterback  2 years back

                                                                                      Didn't even cover breathing and bracing. Three red lights

                                                                                      • Peg Dimarco
                                                                                        Peg Dimarco  2 years back

                                                                                        This is nice movie I think. However, You should take instructions from Unflexal if you want to learn more about workouts.

                                                                                        • harrissl29
                                                                                          harrissl29  2 years back

                                                                                          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.