One of the most feared and neglected movements in strength training is the squat. Get off the leg sled and get in the squat rack. You can thank me later. I’ve heard all the excuses and I’ve used most of them myself. “It’s bad for your back.” “Oh, I have [insert your excuse here].” Quit your whining and get your butt down. Let me stress that you don’t have to put a house on your back, but you need to squat. If your trainer or coach is not making you squat in some fashion, you need to find another one. Almost nothing is more natural and follows the way God built us to function with the Earth’s gravitational pull. Sure it takes practice and requires skill and flexibility, but it can change your life. I’m not condoning big weights or any of that craziness– in some cases body weight will suffice. I am much more flexible and have much less back and knee pain thanks to this lift. You can do away with the leg press and the leg extension/leg curl forever. The squat is the one stop shop for lower body development.
Coaching points for any variation:
Feet in a power position, slightly wider than shoulder width, jump stance.
Toes pointed slightly out, knees follow toes
Feet are flat, in descent sit on your heels, press from inside heels on lift
Unlock your hips and sit down
Keep your butt and chest big
Banana spine
Keep practicing; don’t quit if your depth is bad. Keep working, keep stretching.