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 • 327

  • Owen Firestone
    Owen Firestone  4 days back

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

    • Jorge Horna
      Jorge Horna  2 weeks 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  3 weeks back

        Simply explain squat thanks

        • Zzde 77
          Zzde 77  4 weeks back

          Bad squat

          • Shakie 42
            Shakie 42  4 weeks 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.

            • parthi thiban
              parthi thiban  1 months back

              Thank you sir

              • Nila Afrin
                Nila Afrin  3 months back

                I like this guy 🤣

                • It is what it is
                  It is what it is  4 months back

                  My knees be popping😓

                  • Rickytang 94
                    Rickytang 94  4 months back

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

                    • Pickle YT
                      Pickle YT  4 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

                      • Shrimp Shrimp
                        Shrimp Shrimp  5 months back

                        I embarrassed myself...


                        • Creeper
                          Creeper  5 months back

                          What's his shoes???

                          • Scott Montgomery
                            Scott Montgomery  6 months back

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

                            • OzFlights With Aydos
                              OzFlights With Aydos  6 months back

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

                              • Jari Hobo
                                Jari Hobo  7 months back

                                Hij zet zn knie op slot

                                • Alexia Hamer
                                  Alexia Hamer  7 months back

                                  thank u

                                  • ChamaChama
                                    ChamaChama  7 months back

                                    He looks like your man out of Key and Peele

                                    • Hamed Ght
                                      Hamed Ght  7 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?

                                      • imran sheik
                                        imran sheik  8 months back

                                        Tq for a guidance 😊👍

                                        • Da Stormcomin
                                          Da Stormcomin  9 months back


                                          • Debarshi Mondal
                                            Debarshi Mondal  10 months back

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

                                            • Quay Wognum
                                              Quay Wognum  10 months back

                                              So you are not supposed to use a pad?

                                              • great vengeance
                                                great vengeance  11 months back

                                                Dude u must be at least 6"2?

                                                • Levitate
                                                  Levitate  11 months back

                                                  Good Tutorial! :D (For Normal People)

                                                  • iGravier
                                                    iGravier  11 months back

                                                    polite man <3

                                                    • TCDaxusrd Free Fire
                                                      TCDaxusrd Free Fire  11 months 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  1 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  1 years back

                                                                  I tried this but then I pooped my pants.

                                                                  • Punx is idol and noise
                                                                    Punx is idol and noise  1 years back

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

                                                                    • LookABear
                                                                      LookABear  1 years back

                                                                      Flag Mr. Cringleberry!!!!

                                                                      • Madalin Gabor
                                                                        Madalin Gabor  1 years back

                                                                        Thank you

                                                                        • Alexander Quarterback
                                                                          Alexander Quarterback  1 years back

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

                                                                          • Peg Dimarco
                                                                            Peg Dimarco  1 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  1 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.

                                                                              • Swapnil Jain
                                                                                Swapnil Jain  1 years back

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

                                                                                • PROD. MCMXCIX
                                                                                  PROD. MCMXCIX  1 years back

                                                                                  Oh my god wtf is this

                                                                                  • shrey
                                                                                    shrey  2 years back

                                                                                    Weight that i can control? Okay need to lose about 10 kg before i cud squat.

                                                                                    • MarkisTG
                                                                                      MarkisTG  2 years back

                                                                                      Guy did it correctly, horrible filming though.. you would think a how to video would show an angle where you can actually see the proper form

                                                                                      • HarsH With Travels
                                                                                        HarsH With Travels  2 years back

                                                                                        Nice Training. I like it

                                                                                        • White Phoenix of the Crown


                                                                                          • jiveturkey23
                                                                                            jiveturkey23  2 years back

                                                                                            Bend... and snap!

                                                                                            • Asphalt Ricky
                                                                                              Asphalt Ricky  2 years back

                                                                                              Fantastic video. Thanks

                                                                                              • Niko Mou
                                                                                                Niko Mou  2 years back

                                                                                                you look like Keegan Key bro

                                                                                                • Erikswag 24
                                                                                                  Erikswag 24  2 years back

                                                                                                  This hurts my shoulders