1)  Head stays neutral—focus the eyes on a spot just above head level. Avoid putting the chin to the chest or looking to the ceiling. These positions will place strain on the cervical spine.

2)  Place the barbell on the trapezius just above the scapula (shoulder blades). This creates a platform for the bar. It is considerably safer and more comfortable than placing the bar at the base of the neck at C7 (cervical vertebrae number 7). Stress on this vertebrae can cause strain on this portion of the neck and even result in nerve damage. Also watch the use of foam rubber pads as these may have a tendency to slip because of sweat. For this and hygiene reasons, these pads are not recommended. (Know which

3)  Elevate elbows. Proper placement of the bar may make beginners and advanced exercisers feel as though the bar will slip. Elevating the elbows will help raise the scapula and increase the platform available for the weight to rest on.

4)  Maintain a weight-lifters arch. Initially practice the "weight-lifter’s arch" without a bar. Start by standing upright, shoulders back, head neutral. Rotate the lower portion of the pelvis backward causing the buttocks to extend backward (buttocks pokes out). This creates an exaggerated arch in the lumbar vertebrae. The "arch" is essential to keeping the back upright and safe during the squat. If the exerciser loses the arch, the shoulders will approach the knees and the risk of damaging the lower back increases.

5)  Lower weight by bending at knees and lowering buttocks. Knees should lower to, but not exceed knee—toe line and buttocks to knee—hip line (see numbers 6 & 8). The trainee should feel almost as if he/she is sitting down and back while performing the squat. This should be easy providing the trainee maintains a weight lifter’s arch (#4) and has reasonable Achilles tendon flexibility (see #7).

6)  Knees must not exceed knee—toe line. Draw an imaginary line from the toes perpendicular to the floor. Allowing the knees to cross this line increases repetitive trauma to the knees that could lead to a grating behind the kneecap, chondramalacia, along with meniscal and ligament trauma. To avoid this the trainer should place his/her hands in front of the trainee’s knees at this point and not allow the knees to continue beyond this point.

7)  Do not place anything under the heel. It is common for trainers to put blocks under the heels of trainees. This shortens the knee—toe line and increases risk of knee injury. Instead of using blocks, concentrate on increasing Achilles tendon flexibility.

8)  Knees must not exceed knee—hip line. Draw an imaginary line from the toes perpendicular to the floor. Allowing the thighs to cross below this point places considerable stress on the knees.

9)  Do not twist the tibia (shin bone) in relation to the femur (thigh bone). It is not important which direction the knees point, but that they track over the toes. Any twisting at the knees puts strain on the ligaments and menisci supporting the knees. A common cause of this twisting is the hamstrings being less than 75% as strong as the quadriceps. If this is the case, the weight in the squat should be decreased while also working to increase hamstring strength through exercises such as the leg curl.

10)  Avoid bouncing at the bottom of the movement.

11)  Return to starting position, while exhaling, by "pushing" with quadriceps and gluteals to straighten legs and raise buttocks (thus returning to erect position). Use a fluid motion in both the descent (negative, 4 second count) and the ascent (positive, 2 second count, exhale).

A)  Sumo squat—Emphasizes the inner thighs, vastus medialis. Use a wide stance with feet wider than shoulder width apart and toes pointing outward. Ensure that knees track over toes. Be certain to thoroughly warm-up and stretch the inner thighs prior to starting this exercise.

B)  Narrow Stance Squat—Emphasizes the outer thighs, vastus lateralis.

This is usually performed in a "Smith" machine because the feet are close together making balance very difficult. In this exercise, feet should be less than shoulder width apart. The outer thigh can be emphasized further by pointing the toes inward and bringing the feet more forward.

C)  Glute Suats—Emphasizes the gluteals.