Squatter's Rights

1. BACK BASICS
Keep your back straight and look forward. This forces you to tense your abs as if you were about to take a punch, except instead of a fist putting tension on your abs, it’s the barbell. So, if you can’t find the time to work your mid-section independently, keep your back straight for abs that could take a punch from Danny Green.

2. TOP BOTTOM
Squatting as low as you can uses 7.4 per cent more muscle in your glutes, according to a recent study in the Journal of Strength and Conditioning Research. And seeing as your bum always scores highly in those “favourite body-part” polls that ladies love so much, she’ll want you to go deep.

3. THE STANCE
Stand with your feet shoulder-width apart. This strengthens your muscles and tendons in their natural alignment. Place a barbell at the back of your shoulders, across the muscles on the sides and back of your neck (traps). They’ll cushion the bar and stop it from resting on your spine.

4. RETURN LEG
Rise along the same path as you lower. Keep your knees slightly bent at the top. Tilting your pelvis forward during this phase of the move makes you use more muscle in your legs and lowers your risk of injury compared with tilting it back, according to a study published in the journal Physical Therapy.

5. GO HEAVY, EARLY
Squats are tough, so don’t leave them till the end of your workout. “They let you ply your leg muscles with a huge amount of weight, which triggers growth,” says Christian Finn, founder of The facts about fitness. “So it’s best to do them at the beginning when you’re fresh.”

THREE CHALLENGING CHANGE-UPS TO KEEP YOUR MUSCLES GUESSING

FRONT SQUAT

Muscles emphasised: quads, abs, hamstrings, glutes.
Key form difference: rest a barbell on the front of your shoulders. Fold your arms across so your right hand rests on your left shoulder and vice versa. Now do a squat.
Use it:“If you’ve got small quads then use this move because it whacks the tension square on the fronts of your legs,” explains Finn.

BARBELL HACK SQUAT

Muscles emphasised: quads, glutes, hamstrings.
Key form difference: start in a squat position with the barbell behind you. Grab it with an underhand grip and straighten your knees and hips to lift the weight up.
Use it: “If you’re unsure about upping the weight on a traditional squat then try the hack version,” says Finn. It’s also a good choice if you don’t have a spotter handy.

JUMP SQUAT

Muscles emphasised: quads, glutes.
Key form difference: start in a squat position. Press yourself upwards quickly so your feet leave the ground. Land with your knees slightly bent to absorb the impact.
Use it: “This is the ideal move for achieving faster sprint times and explosive power on the pitch,” explains Finn. Jumping tall buildings in a single bound may also be a distinct possibility.