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Sitting directly in front of me, the squat rack looked ominous and much like a torture cage. Naïve 16-year-old me approached the rack the way a cat approaches a vacuum cleaner—terrified, but insanely curious.

During weight training practices for high school soccer I learned how to squat. Our coaches valued the importance of muscle AND agility training, so naturally we spent a lot of time in the weight room (though they didn’t like that we goofed off during most of these intense sessions). Needless to say, I learned the concept of squat racks early on, but before the hoopla about “big butts” became a thing.

Although I’ve known how to set up a squat rack, actually using one in the Student Recreation and Wellness Center at The University of Akron has proven to be rather intimidating. For fear that I’ll look like an idiot using one, I’ve decided to explore the proper form and advantages of squatting in an attempt to build the courage to approach the rack.

Despite the squat and squat rack increasing Gluteus Maximus size, there are several other reasons you shouldn’t skip out on these during a leg workout. First, according to a Fit Day article, “squat exercises are great for a total lower body workout.” Not only does this exercise target the gluteus muscles, but it also tones the legs, strengthens the core, increases flexibility and with added weight, engages the upper body.

In general, it’s a good idea to look over the proper form before beginning this exercise. You will need both a squat rack and barbell to complete this exercise. Most gyms will have a squat rack, but some may have attached racks, called Smith Machines. Several exercise science majors (and that Body Builder article) in my friend group don’t recommend these racks, partly because they don’t allow for users to find their center/balance and they place a lot of pressure on the knees.

How does one squat though?

Regardless, there are various ways to do squat exercises, but I prefer detached barbell racks. In that case, according to a Workout Labs article, you’ll want to set the barbell on the rack as the same height as your upper chest. Then position your body under the bar while bending your knees slightly. At this point, the barbell should be resting on your shoulders, but avoid placing it on the bone because you get a nice little bruise from the bar.

After you’ve set yourself up under the barbell, grip the bar with your hands a bit more than shoulder width apart. Lift up using your knees to bring the barbell off the rack and step forward so as to not catch the bar on the rack holders. With your legs shoulder width apart, bend your knees and hips in a sitting fashion (my coaches always suggested it should feel similar to sitting on a short chair).

Continue the movement until your thighs are parallel with the floor. Though it may feel awkward, point your knees and feet in same direction or you’ll risk injuring yourself. Hold the bent/seated position for one count and then slowly push up through your feet until you’re standing. If at any point during the squat you feel pain or too uncomfortable, slowly bring yourself to a standing position and readjust the weight, rack or placement of the bar.

If you aren’t sure what weight (if any) to put on the barbell, consult Nerd Fitness’s article on Strength Training 101. Additionally, Strong Lifts provides a very detailed exercise guide that walks readers through the proper squat form and benefits, as well as answers common questions about the squat. Keeping your back straight during this exercise is hugely important to avoid injury.

As for me, I think I’ll try to approach the rack on the weekend when there are less people around. In the meantime, I might use free weights to accomplish similar results.

What are some alternatives to squats that you’ve found to be just as effective?