In my opinion, of all the weightlifting exercises, the free squat has the most positive effect on the human body. While it is true that the squat is the best exercise for shaping the thighs, butt and hips; it also has a tremendous anabolic effect over your entire system and is in fact great for developing your abs, shoulders, arms, upper and lower back. It is a classic example of a compound movement whereby several muscle groups are recruited during its execution.
Detractors of the squat will tell you that you can injure your body with this exercise; that will only be true if your squatting form is poor. You can injure yourself with any weightlifting exercise; if you exhibit poor form. Squatting is one of the most natural exercises known to man. Our ancestors had to squat in the tall grass in order to conceal themselves during a hunt for prey (food). Before toilet bowls were invented, they also had to answer the call of nature by squatting. Two hundred years ago, a pregnant apache female, would squat over a hole she dug in order to have her baby. What could be more natural than the squat?
Several years ago, a scientist named McClaren conducted an experiment with two control groups. Group A performed only upper body exercises without squatting; Group B performed only squats. After a several months, Group B exhibited more overall muscularity than Group A. From this experiment McClaren concluded that squatting seems to affect the entire body not just the legs. Of course it is advisable, that in addition to squats, you should also work your upper body which will only serve to detail your overall physique.
Proper squatting technique
Apart from your normal seven-minute warm-up; it would also be a good idea to specifically warm-up your lower back by performing back extensions on an extension bench before squatting.
Place a barbell with the appropriate poundage to rest on your shoulders (behind your neck); then note the following tips:
Ensure that your feet are spaced hip width apart, with your knees and toes pointing in the same direction. Push your chest out and it will keep your back straight and help you maintain good posture. The last thing you want to do is round off your lower back.
When you begin your descent, do so with control and don't drop into your squat. Descending too quickly can pop your knees.
Stop your descent when the back of your thighs are parallel to the floor and then begin to push with your legs back to your starting position. Do not use excessive weight just to impress your friends. Use poundage sufficient to stimulate your muscles and check your ego at the gym door.
Squatting variations
If you are worried about your lower back, you can also perform variations of the squat. They include Swiss ball squats, dumbbell squats and Smith machine squats. However, I am partial to the free squat and I believe it is the best form of squatting; once it is executed with proper form. Check with your doctor before beginning any squatting programme.
Keep Training.