Squats

Why you Should do Squats and what muscles are being worked?

Squats are one of the essential exercises you can do to get massive leg muscles. Because squats train the calves, thighs, and buttocks, it is crucial for leg training.

Exercise Details for Squats

  • Primary Muscle
    Quads, Gluteus, Lower back
  • Secondary Muscle
    Hamstrings, Calves, Inner Abs
  • Equipment
    Barbell
  • Level
    Average

Performance

Step under the bar in the position and place the bar behind the head on the upper back above the shoulders. Grab the bar with a narrow grip. At the same time, let your elbows point as straight down as possible. Your feet should have a stance that is as wide as your shoulders and your toes should point slightly outward, causing your hips to open up. Your hips must be parallel to your feet. If the hips are somewhat twisted, one of your knees can be turned inwards during the exercise, which you absolutely do not want.

How to do squats

Push the chest out and sway slightly with your back. Bend slowly at the legs while having an upright and slightly swayed back. Your knees should always point in the same direction as your feet. Continue to bend your legs until your hips are slightly below your knees in height. Then push the body up at a faster pace than on the way down. Strive to put the weight on the middle part or back of the foot.

When you push your body up to the bottom position, your shoulders and hips should move upwards simultaneously. You should not lift your hips more than your shoulders, which happens if you tilt forward.

To maintain a tensed and constant pressure in the torso that is good for your back, you must inhale properly before lifting. Hold your breath throughout the movement until you return to the starting position again, and then exhale.

Guided steps for Squats

  • Make sure that the centre of gravity is in the middle of your feet
  • Keep your feet slightly angled outwards so that your knees do not bend inwards.
  • Look straight ahead during the whole movement, not up to the ceiling.
  • If you have difficulty getting far down with your butt, you should start stretching your calves as they are probably too tense. It takes some time to increase the mobility so until the calves become more flexible, you can put a small 2.5 kg weight under each heel so that the foot is slightly tilted, this will facilitate the exercise for you.
  • Perform the exercise in a controlled manner, tense the muscle on the way down
  • In the bottom position, the shoulders and hips should go up at the same time, you should not tilt forward and lift the hips faster than the shoulders
  • Inhale properly before performing the lift and then hold your breath so that you have a constant torso pressure until you are back at the starting position again. Exhale and inhale and then perform another rep

Related Exercises