About this topic
Back squats strengthen the legs, hips, and back. You may add weights, such as a barbell or dumbbell, to add tension to the muscles. This exercise uses control and balance since there is no machine that supports the weights. ‚
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Back squats using free weights: ‚
- Practice a couple of squatting exercises without weights before doing them with weights.
- Use weights that are heavy enough for you to lift a few times. Do not use heavier weights.
- Grip the bar portion of the barbell securely and comfortably. Your palms should be facing outwards. Your hands should be slightly more than shoulder width apart.
- Place the bar across your upper back at your shoulder height.
- Position your feet shoulder width apart. Point your toes slightly outward.
- Slowly, bend your knees until your thighs are level or parallel to the floor. Control the muscles in your hips and knees. Hips, knees, and ankles should be in a straight line. Keep your chest up when you are doing this.
- Breathe in while you bend your knees.
- Keep your feet flat on the floor.
- Put your weight more on the back of your feet. Push yourself back to standing position.
- Breathe out while you stand up. This will help move you to a standing position.
- Keep the barbell steady on your upper back.
- Repeat back squats. Your trainer will tell you how many sets to do in a session.
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What will the results be?
You will have stronger muscles in your legs, hips, and back. ‚
Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight to avoid putting too much stress on your joints. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- Do not do this exercise alone, especially if you use heavy weights on a barbell.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Where can I learn more?
American Council on Exercise ‚
http://www.acefitness.org/acefit/exercise-library-details/0/11/ ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚