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Squat ExerciseThe Thunder From Down UnderThe squat exercise is a miracle exercise capable of extreme leg transformation. If you ever wanted to have legs bigger than your little sisters arms, then squat training is for you. I am sure most of you have heard the expression "a house is only is as good as its foundation." The same can be said for a bodybuilding physique. Nothing looks as stupid as a set of 24 inch arms and 52 inch chest teetering on a pair of 22 inch legs. Go to any gym and you'll see bench racks and preacher curl stations with line-ups, and the squat rack gathering dust. The reason so many bodybuilders have a shaky foundation is because they are unwilling to bust their buts at the squat rack. Squat exercises, you see, are nothing short of brutal. No matter how many sets of bench or shoulder presses that you squeeze out, nothing separates the men from the boys like a quality squat workout. 
How to squatLearning how to squat properly is very important. Position the barbell about shoulder height on a squat rack and step in under so the bar rests at the base of the skull on top of the traps. Step back and position your feet just slightly wider than shoulder with, toes pointing outward (making a "V"). With your back straight, start lowering your body at the knees and hips until your thighs are at least parallel with the floor. Return to the starting position by straightening your legs. Form is essential with this exercise.The lower back must maintain it's natural curve.Squat benefitsSquat exercises have many benefits because they stress just about every muscle below the waist. Squats even bring in many of the torso muscles for stability. The thighs and glutes do most of the work,and receive the the greatest benefits from this exercise. However, the hamstrings also play a major role.Considered the king of leg exercises, squats are probably the best overall mass builder. If you have knee or lower back problems you will have to make a judgment call as to weather you can perform squats. Not going all the way down when you squat will be less stressful on your knees, and sure you'll be able to lift more weight. But, you will never develop complete thigh seize and strength unless you perform full range of motion.
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