Squat

Here’s everything you need to know about the **squat** — one of the most effective lower-body (and full-body) exercises.

### What It Works
- Primary muscles: Quadriceps, hamstrings, glutes
- Secondary: Core (abs, obliques, erector spinae), adductors, calves
- It’s a true compound movement and one of the best for overall strength and hormone response (testosterone & growth hormone).

### Types of Squats
1. **High-Bar Back Squat** (most common in gyms)
2. **Low-Bar Back Squat** (powerlifting style, more posterior chain)
3. **Front Squat** (quad-dominant, upright torso)
4. **Goblet Squat** (great for beginners, uses dumbbell/kettlebell)
5. **Zercher Squat**
6. **Overhead Squat** (mobility + core monster)
7. **Safety-Bar Squat**
8. **Belt Squat / Hack Squat / Leg Press variations**
9. **Bodyweight / Air Squat** (perfect for learning form)

### Proper Back Squat Form (High-Bar Example)
1. **Setup**
- Feet shoulder-width or slightly wider, toes 15–30° out
- Bar rests on traps (high-bar) or rear delts (low-bar)
- Grip bar just outside shoulders, elbows down and back
- Tight upper back (“pride” position), big breath into belly, brace core

2. **Descent (“Sit back and down”)**
- Hips move back first, then knees bend
- Knees track over toes (don’t force them in or cave)
- Chest stays proud, don’t collapse forward
- Descend until hip crease is at or below knee level (competition depth)
→ Most people can stop at parallel for general training

3. **Ascent**
- Drive hips up and forward simultaneously
- Push floor away with mid-foot/heel
- Keep core braced, chest up
- Finish tall with glutes squeezed (no excessive lean forward)

### Common Mistakes to Avoid
- Knees caving in (valgus) → fix with “knees out” cue
- Losing neutral spine (butt wink or excessive rounding)
- Heels coming up → wear flat shoes or put 2.5–5 lb plates under heels if ankle mobility is poor
- Bar rolling up neck (hurts!) → pull bar into traps
- Half-repping → go at least to parallel for full benefits