How to Squat
heck I even started doing them because I aint got no ass!! 
Squats. It’s an exercise we are born to do! Seriously, yet many women tend to avoid it in fear of getting thunder thighs (which I actually love!) Men who don’t really know how to train don’t do it because they’re too busy working on their biceps or chest.
Just from the picture above, I know I want to be doing squats. We need to snap out of the “skinny” mindset which leads to… well, skin and bones. Squats don’t give you bigger thighs, bad choices in food that induces oestrogen production does (more on this later). For now, just trust me and SQUAT :)
Check out this champion baby for example! They just KNOW how to do it. So why is it that it’s so hard for us to squat properly? Our lifestyle factors play a huge part in this. We now have chairs and work around 8 hours (for some people, even 16 hours a day!) glued to the computer sitting on a chair that’s “ergonomic”, which pretty much means your body does no work in keeping your posture. Don’t get me wrong, ergonomics is important. But if we weren’t stuck in an office, we wouldn’t have to worry about it… Get what I’m saying?
Asians are an exception though (I can say this because I’m asian hehe), you can still spot them from a mile away squatting on the side of the road, usually in groups. Ok, I’ll stop there…
Squats are one of the primal movement patterns, which means we’ve been doing this movement since the beginning of time. Harvesting, gathering, cooking, eating. Kitchens and dining tables were not always around.
Most people believe squats are a lower body exercise. It is, in the sense that we move and use the muscles in the leg. However, the quads and hammies are the biggest muscles in the body and it produces testosterone that pumps through your entire body. You’ll find that after doing body weight squats for a minute your heart is already pumping, whereas doing bicep curls (without weights) won’t do much. It will tone your whole body better than any single joint exercise. Hands down.
So how do we perform this magical movement that will burn fat and give you a booty to die for?
Start
position
- Stand up nice and tall with your feet shoulder width apart, arms stretched out in front of you.
- Make sure shoulders are pulled down away from your ears and squeeze between the shoulder blade together.
- Take a deep breath and brace your midsection, squeeze your buttcheeks. You’re spine is nice and straight (neutral). You’re ready to go!
End position
- Squat down as if to sit back into a chair. (Actually having chair might help you to understand what your body needs to do).
- Be aware of your shoulders, keep them away from the ears, shoulder blades still squeezed, midsection braced, nice neutral spine all the way down.
- Your heels should be digging into the floor and bearing most of the weight.
- Try and go low enough to get your thighs parallel to the floor or even deeper. If this is too hard, that’s ok! Just go as deep as you can! (If you’re a beginner, don’t let your knees pass over your toes. You’re knees should be tracking directly over your toes (same direction as your foot) at all times, whether you’re a newbie or a pro)
- Once you’ve reached your end point, stand back up squeezing your butt and breathing out.
Done! Squats are such a simple movement but because we have “untrained” our body out of it, it can be quite challenging at first!
Don’t give up. Persistance will pay off.
source -- https://bodyloverevolution.wordpress.com/2013/05/29/how-to-squat/
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