For powerful thighs and toned buttocks, make squats your new philosophy. This complex core exercise appeals to all lower body muscles. The focus is on the thighs, buttocks, back extensors and calves.
PRINCIPLE OF SQUATS
The squat is rightly called the king of basic exercises. Certainly, learning the right technique requires practice but the effort is worth it. When done regularly, the squat is ideal for bodybuilding and PTO.
Overview of squat fundamentals:
Strength exercise for powerful legs
Given the complex execution of the exercise, follow the motto: technique takes precedence over weight. This limits the risk of injury.
Variations such as squats before or changes of position of posture or posture are possible (modification of the target of the stimulus)
GOOD EXECUTION OF SQUATS
In the starting position, the bar rests on a structure called a squat rack. At first, you position yourself under the bar, lift it from the rack and you press it on your trapezius (and not directly on the cervical - risk of injury!).
Throughout the exercise, you must look straight ahead. You take a step back and position your feet parallel and spaced approximately shoulder width apart. Now you run the squat by pushing the pelvis backwards and bringing the weight down in a controlled manner.
Meanwhile, the bust stays upright to prevent the chest from leaning forward. It is important to control the descent to avoid overloads and possible injuries to the spine. The back always stays straight.
At the lowest point of the flexion (the knees must be just below the height of the hips) then start the recovery by making an explosive movement of the thighs. To return to the starting position, it is important to always keep your back straight. To do this, tuck your belly button in the direction of the spine and lift the pelvis slightly forward.
FREQUENT ERROR IN SQUATS
Wrong back position: During exercise, the back is arched, which puts it under tremendous stress and can cause injury. Always keep your back contracted and straight.
Wrong foot position: During exercise, the knees should not extend beyond the tip of the feet, otherwise the knee ligaments will be subjected to heavy loads. The tips of the feet should always look slightly outward (30 °) to prevent the knees from coming down.
Poor foot position: Most of the time, squats are performed with a restricted range of motion. For the depth of the squats, it is optimal to bring the thigh to a minimum in a position parallel to the ground, or even more. Respecting this position minimizes the load on the knee. By gaining more confidence in the course of movement and mobility, it is possible to perform deeper squats.
VARIANTS OF SQUATS
Squats easily adapt to any type of body by making precise technical modifications. Although the thighs, buttocks and back extensors are the target, the exact stimulus changes over the variants. That's why it's a good idea to vary the shapes of squats when adapting a training program. In terms of classic squats, we differentiate between the "high bar" and "low bar" variants, not to mention the front squat.
For the front squat, place the dumbbell on the front of the shoulder and stabilize it with the fingers (palms look forward) or arms crossed. The execution of this exercise focuses mainly on the quadriceps and the musculature before the thighs.
Squats require a good flexibility of the hips -
the variants allow to respect the mobility of each one.
The difference between the high bar and low bar variants is the dumbbell support position in the neck area. In the low bar variant, the dumbbell is placed much lower (about shoulder blades). One of the consequences is the protection of the entire bust. On the other hand, this variant allows to lift more weight.
In the high bar variant, the dumbbell rests on the musculature of the neck and is worn closer. Thus the bust is kept upright throughout the exercise. The technical execution is a little more complex and requires more flexibility in the hip flexors to reach the right depth of squats.
TIPS FOR SQUATS
Important for women: Squats are an ideal exercise for the belly, legs and buttocks.
For heavy weights, weightlifting belts can prevent arching of the back and stabilize the lumbar spine (the risk of injury is reduced).
On the other hand, you have to have the right type of shoes to have enough stability. (shoes with flat and firm soles or weightlifting shoes).
Warming up and practicing mobility with a muscle massage roller before the squat can improve technical performance and allow deeper squats.
Work with warm-ups to prepare the muscles for a complex movement.
You need explosiveness from the thighs especially for the ascent phase in difficult squats. Creatine gives you a precious help especially in your training for muscular explosiveness and guarantees more strength and power coming from the legs. Here's how to show new squat records in no time.
