Everything You Need to Know About Squatting

People say that you spend the first nine months of your development in the womb squatting, so it's no surprise that it is one of the most natural movements we can do.

If you are starting an exercise regime, though, you might have some questions about how best to do them, such as: What's the difference between high bar and low bar squats or do static squats build leg muscles .

Below, we answer several of the common questions about squatting and what the best techniques to squat are.

And hopefully by the end, you should have a very good idea of how to do these with safety and health in mind. So, get reading, so you can get squatting!

How To Squat Properly

1. Stand with your feet apart, slightly wider than your hips

2. Point your toes at around ten degrees outwards, although if you have a wider stance you might want to increase that

3. Look forward, focusing on a point on the wall

4. Put your arms out forward and keep core tight 

5. Push your hips back, bending your knees and lower your bottom into seated position, until thighs are parallel to the floor, keeping feet flat on the floor

6. Continue until your hips are lower than your knees, making sure you keep your knees inline with your toes

7. Reverse the squat, pushing yourself once more to a standing position

8. You can then choose to add weights such as barbells, dumbbells or even kettlebells  to this movement to gain further muscles strength and increase the heart rate

What’s the Difference Between High Bar and Low Bar Squats?

Lowbar squats are when you perform a squat while holding a bar behind your back. With the high bar, the bar sits on top of your shoulders IE Traps, whereas with the low bar sits on the back of the shoulder, slightly lower on the posterior deltoids.

Is It Okay to Only Low Bar Squat?

There is no problem with only performing low bar squats. However this placement will influence the balance & core strength, the position of the torso and even your mobility and which muscles you recruit.

The low bar squatting allows you to lift heavier, due to leveraging the muscles recruited.

The high bar squat forces you to recruit core muscles & legs more, improving core stability.

Both positions when squatting have their benefits, but if you worry about using different muscle groups but high bar squats do not work for you, instead find a different exercise that works the same muscle groups.

Are Deadlifts and Squats Considered the Same Muscle Group?

While they both work the lower body, they do train different muscle groups. Deadlifts, for example, do not train your quadriceps. Although they do focus on your glutes and hamstrings, back and more.

Squats also work glutes, hamstrings, but also target the quads and hip flexors, as well as calves. Both are beneficial to include in your workout regime and can even be done within the same workout or day.

Do Static Squats Build Muscle?

Muscles need movement to get stronger. So only when your routine combines static squats with dynamic exercises will you start to build muscle.

Static holds are used to build joint resiliency, helping to improve muscle strength and improve mobility.

How to Do a Goblet Squat?

To do a goblet squat, you need a strong weight such as a kettlebell. Instead of holding your hands out straight, you wield the kettlebell. Then, you perform the squat as normal.

Is Squatting Harder for Taller People?

It is harder for taller people to perform squats. Although, with the correct form and improved mobility, they can build up muscle at the same rate.

A taller person just has more through more of the movement, due to longer torso and legs, to break parallel and stand back up.

Can You Substitute Squats for Leg Press?

No, they are very different. If what you are looking for is muscle mass and to recruit every muscle in the lower body as well as improve mobility,  then the squat is perfect.

If you instead want greater strength and gains in your quads and aren't able to load up that weight on your spine, then continue the leg press in your workout routine.

Want to Learn More and get squatting? 

Our team is ready to help you answer any question that you might have. We want you to have the best fitness experience you could receive and have the equipment to support that.

We are only a phone call away, so learn what we offer today. 

Hex Dumbbells | Premium $16 Rubber coated hex dumbbells for home gyms and commercial floors, sold in pairs from 1kg to 60kg. The heads are friction welded to the handle rather than bolted, wrapped in commercial grade rubber that holds its shape. Handles are chrome… read more 1kg x 2 - $16 2kg x 2 - $28 3kg x 2 - $39 4kg x 2 - $49 5kg x 2 - $59 6kg x 2 - $69 7kg x 2 - $79 8kg x 2 - $89 9kg x 2 - $99 10kg x 2 - $109 15kg x 2 - $169 20kg x 2 - $219 25kg x 2 - $249 30kg x 2 - $329 35kg x 2 - $389 40kg x 2 - $449 45kg x 2 - $499 50kg x 2 - $549 55kg x 2 - $639 60kg x 2 - $699 12.5kg x 2 - $139 17.5kg x 2 - $199 2.5kg x 2 - $32 22.5kg x 2 - $259 27.5kg x 2 - $299 32.5kg x 2 - $349 37.5kg x 2 - $409 42.5kg x 2 - $479 47.5kg x 2 - $529 52.5kg x 2 - $599 57.5kg x 2 - $669 7.5kg x 2 - $85 View Product	VERVE Kettlebell Classic Handle - Powder Coated $35 Cast iron kettlebells for home and commercial gyms, from 4kg to 40kg. Each bell is cast in a single piece from 99.9% first run iron ore with a flat base, finished in matte black powder coat that holds chalk. Handle… read more 4kg - Silver Ring - $35 6kg - Blue Ring - $50 8kg - Pink Ring - $65 10kg - Grey Ring - $70 12kg - Deep Blue Ring | Pre-Order ETA Early November - $80 16kg - Yellow Ring - $110 20kg - Purple Ring | Pre-Order ETA Early November - $130 24kg - Green Ring - $150 28kg - Orange Ring - $170 32kg - Red Ring - $195 36kg - Dark Grey Ring - $220 40kg - White Ring - $245 View Product
VERVE Elite Olympic Barbell - Black - 20kg $519 A 20kg men's Olympic barbell for weightlifting and powerlifting, at home or in a commercial gym. The shaft is 2200mm long and 28mm in diameter in black zinc, rated at 210,000 PSI and 680kg, spinning on 10 needle bearings. The… read more View Product	VERVE Elite Olympic Barbell - Black - 15kg $499 We started with an ultra-strong 210k PSI steel to ensure it can handle all your demands. Instead of 4, 6 or 8 needle bearings, we engineered the bar to accommodate 10 needle bearings to provide you with an impeccable spin… read more View Product
VERVE BE> Olympic Bumper Plates $105 VERVE BE> (Be Greater Than) Bumper Plates have been rigorously tested by coaches and athletes and are suitable for any type of workout. The stainless steel inserts fit tightly on all Olympic size barbells. Created from durable 100% rubber, the… read more 5kg x 2 - $105 10kg x 2 - $155 15kg x 2 - $195 20kg x 2 - $260 25kg x 2 - $295 View Product	VERVE BE> PU Coated Tri Grip Olympic Plates $119 VERVE BE> (Be Greater Than) PU Coated Olympic Weight Plates are one of the most durable weight plates on the market made for both commercial and home gym use. These plates have a Tri Grip handle feature specifically designed for… read more 5kg x 2 - $119 1.25kg x 2 - $49 2.5kg x 2 - $69 10kg x 2 - $219 15kg x 2 - $289 20kg x 2 | Pre-Order ETA Early November - $399 25kg x 2 - $489 View Product
VERVE Elite Safety Squat Bar $519 A safety squat bar with fixed shoulder and arm pads, for home and commercial gyms. It is 2300mm long and 27.5kg, with a 38mm chrome shaft, fixed hard chrome sleeves, a 22 degree handle angle and a 127mm camber drop,… read more View Product	Squat Pad / Hip Thruster Pad $35 VERVE Squat Pad/Hip Thruster Pad The VERVE® Hip Thruster/Squad Pad is perfect for exercises that involve pressure being applied through the barbell onto the body, whether the Hips or traps. This barbell pad will provide comfort through 26mm of padding, making… read more View Product