Performing squats at the gym is a great way to strengthen and tone your lower body, including your quadriceps, hamstrings, glutes, and calves. Here is a detailed guide on how to perform squats correctly:

1. Warm-up: Before starting any exercise, it's essential to warm up your muscles to prevent injury. Spend 5-10 minutes doing light cardio, such as jogging or cycling, to increase blood flow and warm up your lower body.

2. Set up the barbell: If you're using a barbell, position it on a squat rack at an appropriate height. Ensure that the barbell is at a comfortable level on your upper back, not too high or too low. You can use a squat pad or towel to cushion your shoulders if needed.

3. Stand with proper form: Stand with your feet shoulder-width apart, toes pointed slightly outward. Keep your chest up, shoulders back, and engage your core muscles. Maintain a neutral spine by looking straight ahead.

4. Lower your body: Begin the movement by pushing your hips back and bending your knees. Imagine sitting back into an imaginary chair. Keep your weight on your heels, and make sure your knees are tracking in line with your toes. Lower yourself until your thighs are parallel to the ground or slightly below. It's important to maintain a controlled descent and avoid bouncing at the bottom.

5. Drive through your heels: Once you've reached the desired depth, push through your heels and engage your leg muscles to stand back up. Exhale as you extend your knees and hips. Focus on maintaining proper form throughout the movement, keeping your chest up and core engaged.

6. Repeat for desired reps: Perform the desired number of repetitions, typically 8-12 for strength or 12-15 for muscle endurance. Start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become more comfortable and stronger.

Additional tips:

• Keep your knees in line with your toes throughout the movement to prevent excessive stress on the joints.
• Avoid leaning too far forward or rounding your back. Maintain an upright posture to engage the target muscles effectively.
• If you're new to squats or have mobility issues, you can start with bodyweight squats or use a stability ball against a wall for support.
• Consider working with a certified personal trainer who can guide you on proper form and technique.

Remember, it's crucial to prioritize safety and listen to your body. If you experience pain or discomfort during squats, consult a fitness professional or healthcare provider.

References:

• American Council on Exercise (ACE). (n.d.). Barbell Squat. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/257/barbell-squat/
• National Academy of Sports Medicine (NASM). (2014). NASM Essentials of Personal Fitness Training. Burlington, MA: Jones & Bartlett Learning.