Squats are a great way to improv the muscles of the lower body; glutes, hamstrings, quadriceps. You'll hear these questions a lot;
- Should I keep my legs wide open or closed while doing squat?
- Squat -- how many reps/sets?
- What are the benefits of hammer strength v-squat over regular machine-free squat exercises?
So we've compiled the responses for you: (in respective order)
- Keeping your legs open or wide is a matter of balance. When you keep your legs closed, you challenge your balance more and improve your core muscles. While keeping legs wide open makes the exercise easier in terms of stability.
- It all depends on your level but it's usually recommended to do 10-15 reps in 4 sets. 60 secs rest between sets.
- Machines (v-squat) vs Free Weights... Machines provide controlled motion. There is generally only one way to use a machine. Therefore they're easier and safer to use, and you can start off without a trainer. On the other hand, if you're looking to add mass and increase your overall strength, nothing can beat free weights and squat. All in all, don't forget, there is always more than one way to achieve your goals.