The squat is a double-joint movement that extends the hips and knees. It can be divided into three stages: preparation, squatting and squatting.

1. Prepare the posture. Beginners must first determine the exact location where the barbell is placed. Keep your head up, chest straight, and your back straight, but not hyperextended. After retracting the scapulae, place the bar on the bulging trapezius and deltoid muscles to adjust your balance. The weight of the barbell is shared by four points, of which the trapezius muscles bear most of the weight, so there is no need for cushioning materials such as sponges. Even if you are thin and have weak deltoid and trapezius muscles, you can still "eat heavy" without feeling pain or other discomfort. Raise your arms sideways and hold the bar with both hands for stability. Place a board or barbell about 3 cm thick under your heels. After the shoulders are loaded, the total center of gravity of the human body and the barbell moves backward, and the back cannot lean forward. Only by raising the heels to passively move the center of gravity forward can the body return to a stable support state. The regained balance also allows for increased stress on the quadriceps during the squat. After lifting the barbell, adjust the position of your feet. The distance between the two feet is generally the same as the shoulder width. If they are too far apart, the inner adductor muscles will be over-stressed and over-developed, which is detrimental to aesthetics and life. Your feet should be in a natural stance at an angle of 30 to 45 degrees. Putting the barbell on the cervical vertebrae will cause pain, and it will also cause the chest and waist to be arched, which will increase the tension of the low back muscles, straighten the limbs, and straighten the back.

2. Squat. After getting into the ready position, take a deep breath and slowly bend your knees to control the squat. When squatting, the direction of the knee joint is in the same direction as the toes. Squat until the thigh is parallel to the ground or slightly lower than the knee. If the hips fall to the ankle joints, the squat is too low, which is unnecessary and can easily cause injuries to the knees, ankles and other joints. The squatting speed should not be too fast, and the rhythm should be controlled. At least the squatting speed cannot be faster than the squatting speed. Since there is an obvious time effect after the muscle is stretched, the longer the time, the more the muscle strength will decrease, and conversely, the less the muscle strength will decrease. Therefore, the weight that a weightlifter can lift immediately after squatting may not be able to be lifted if he pauses for a longer time after squatting. The reason is that he squatted immediately to use the gluteal muscles, quadriceps and other muscle groups to lengthen, increase muscle elasticity and enhance muscle strength. The requirements for bodybuilding exercises are different. Squat down to the minimum and hold for 1-2 seconds, and then squat back up. Although the weight of squatting is smaller in this way, the actual force on the lower limb muscles is not reduced, and it is relatively safer.

3. Squat up. The most valuable part of the squat exercise is the squatting stage. At this stage, the focus is on the legs, exerting all the force on the legs, and exhaling at the same time. To raise your head, imagine kicking your legs so that your head can be pushed upwards. Do not lift your buttocks first and then straighten your waist. The center of gravity should be kept stable throughout the squatting process and the feet should not move. After the body is upright, the quadriceps continue to exert force and contract extremely to keep the knee joint hyperextended for 1-2 seconds.

Depending on the placement of the barbell, squats can be divided into three types: front squats, back squats and supported squats, with different requirements.

1. Support squats. Place the barbell above your back, straighten your arms, support the barbell with a wide grip, and then practice squats. When supporting, tighten the deltoid and trapezius muscles as much as possible to fix the scapula and upper arm; rotate the forearm internally to bring the olecranon of the elbow into the olecranon fossa; tighten the triceps brachii to fix the elbow joint and complete the "shoulder locking" action. At the same time, the wrists, elbows, shoulders, upper body and barbell should be in the same plane, and the head should be slightly extended to support the barbell in a balanced and stable manner. Supported squats are somewhat difficult and have relatively low stability. They require practitioners to have good flexibility in their ankle, hip, shoulder and other joints, otherwise it will be difficult to complete the movement correctly. Even if he can make movements, his performance is reluctant. Furthermore, since the strength of the upper limbs is weaker than that of the lower limbs, the weight used generally does not meet the requirements for training the muscles of the lower limbs. If the weight is too heavy, it needs to be placed on a squat rack or assisted by others. In addition, during the support process, the upper limbs, shoulders and other parts exert a lot of force and consume a lot, and the stimulation of the muscles of the lower limbs by the barbell is not concentrated, which affects the effect. Therefore, supported squats are generally less commonly used in bodybuilding training.