Squat Yet Bijoux

Squats power ,up your thighs, hips, calves and buttocks. and using free weights they also work your back, abs and obliques. With so many benefits from one simple move it seems a shame to leave them to powerlifters.

They can increase your flexibility and range of movement, they provide the driving force for runners and jumpers, and with attention to form they can protect your back from the wear and tear of daily life. So much from so little. Yet most of us shy away from squats in the belief that they are best left to vast pumped-up East Europeans.

There are lots of reasons why people shy away from squats but the main ones are:

• Fear of provoking back trouble.
• Fear of ending up looking like a powerlifter.
• They're hard.
• They are the opposite of glamour - even the name is ugly.

Ok, the last point is a fair cop, but the whole point of the gym thing is how you look outside, not while you're in there. As for the others they all seem to presume that you're going to squat with weights the size of car wheels on each end of the bar. The basic squat can be done with nothing more than your own body weight if you prefer, and adding a barbell should be done when you're ready. Small weights and good form will do far more for you than large weights hefted around with scant consideration for your back.

Squats with your own bodyweight

Start off with your feet shoulder-width apart and your legs very lightly bent at the knee. Breathe in and pull your shoulders back a little so that your spine assumes its natural curve in your lower back. You may find it more comfortable to open the stance slightly by pointing your toes outwards. Just remember that your knees must move in the same axis as your feet, so toes outwards means your knees move outwards too - otherwise you'll set up a turning force and risk strain.

With your arms out straight in front of you like a sleepwalker, bend your knees and ease yourself down as if sitting into an armchair. The lift is done by straightening those knees and driving down through the legs and heels. If you find yourself lifting onto the balls of your feet, then you are unbalanced forwards. Keep the whole sale of your foot firmly planted on the floor.

Once you're comfortable doing squats without weight, try the broomstick (your gym may have a nicer name for it but you'll recognise it as a broomstick) held across the back of your shoulders. Watch yourself in the mirror as you squat to ensure your head and neck are straight up and the natural curve of your spine isn't exaggerated as you work. Happy with three sets of 12 reps with the stick? Time to move to the barbell.