How to Squat 5 x 5 Stronglifts

You only do five different exercises in the StrongLifts program, so there's no excuse for not learning to perform each activity properly. Squats are compound exercises that target your gluteus maximus muscle and also work your thighs, calves, hips, lower back and core. Perform squats as part of your StrongLifts program to build strength and trim fat, according to program founder Mehdi Hadim.

Things You'll Need

  • Barbell
  • Power rack
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Instructions

    • 1

      Warm up and stretch before your work out. Perform five to 10 minutes of moderate cardio exercise to get your blood flowing, then do some dynamic, moving stretches. To prepare for squatting you can do walking lunges, or walk or run forward while raising your knees in front of your chest.

    • 2

      Start your 5 x 5 squat by positioning the barbell so it's about level with the middle of your chest, if you're using a power rack. Place your feet below the bar, squat and set the bar low on the back of your shoulders. Tighten your back, core and leg muscles, then rise a bit to unrack the bar. Move one step back with each foot. If you're not using a power rack, have a spotter help you place the barbell on the back of your shoulders.

    • 3

      Grasp the barbell with your hands just outside your shoulders, your palms facing forward and your elbows pointing down. Spread your feet shoulder-width apart. Keep your head up with your gaze forward and tighten your upper-back muscles.

    • 4

      Inhale as you bend your knees and hips to lower your body, as if you were sitting straight down. Keep your back straight and kneecaps pointed forward at all times. Stop your descent when your thighs are a bit beyond parallel with the floor and your hips are slightly lower than your knees.

    • 5

      Exhale as you push through your feet, tighten your glutes and rise to the starting position.

    • 6

      Perform five sets of five repetitions of squats at the beginning of each StrongLifts workout. Do your workout three times each week, but never on consecutive days.