JPFS workouts -- Squat

Squat

Target Area: Quadriceps, glutes and lower back.
Exercise Type: This is a mid-range exercise and should be the first of your leg routines. To practice proper form, especially if you have never done this exercise before, start with an empty bar or nothing on your shoulders. There are several variations for squats, depending on what area of the quadriceps you are targeting. For now, let's just focus on the basic squat with your feet positioned at approximately shoulder's width apart. Never do this exercise without a squat rack, safety cage or spotter. If you have to fall or you cannot get back up, you want to be sure you have something or someone able catch the weight. (see below for instructions)

Instructions: Start off by being centered on the bar. Do this by locating the "rings" on the bar approximately 3 feet apart. Once the hands are even it is easy to center yourself between them. Some people prefer to use a pad to cushion the bar. Rest the bar across the trapezius muscles (between the neck and the shoulders) being careful not to rest the bar on your neck. Once you are in position, lift the bar away from the rack and back up a couple of steps. Take a second to position your feet and to get oriented (especially when using a heavy weight).
Pick a spot on the wall or ceiling on which to focus. Picking a spot should help you keep your head up throughout the motion. Your knees should be slightly bent at the top of the motion. Lower the weight slowly, keeping your back arched and your butt out. Breathe in on this portion of the motion. At bottom of the position, your legs should be parallel to the floor. If this is hard to picture, imagine yourself sitting in a chair (a small one).
Exhale on the positive portion of the motion. Keep your back in the same position, being careful not to lean forward as this can put a lot of pressure the lower back. Do not lock your knees at the top. Keeping the legs slightly bent keeps tension on the quads and also prevents potential knee injuries. If you have trouble keeping your heels from coming off the ground try widening your foot position and slightly pointing your toes out. For those with extremely poor hip flexibility which prevents a full deep squat try elevating the heels slightly.
When done properly this is the most effective leg exercise you can do...Period. If it is not done properly this exercise can be dangerous! If you are not an experienced lifter, start very light to practice proper form. Again, always have a spotter.