{"id":6178,"date":"2024-01-01T15:23:57","date_gmt":"2024-01-01T15:23:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6178"},"modified":"2024-01-01T15:24:11","modified_gmt":"2024-01-01T15:24:11","slug":"squats-the-proper-technique-benefits-and-variations","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/squats-the-proper-technique-benefits-and-variations\/","title":{"rendered":"Squats \u2013 the proper technique, benefits and variations"},"content":{"rendered":"\n

The most fundamental and most popular exercises for toning legs and butt are definitely squats.<\/strong> These are certainly not absent during a \u201cleg day\u201d<\/strong> of any lover of weightlifting. But are you sure you\u2019re doing them properly?<\/strong> Do you know all the types of squats<\/strong> with which you can liven up your workout?<\/strong> What other benefits does this exercise contain?<\/strong> The answers to these and other questions about squats can be found in the following article.<\/p>\n\n\n\n

What are squats?<\/h2>\n\n\n\n

Squats are one of the best functional exercises to strengthen the lower parts of the body.<\/strong> With their proper technique, you will work your legs, butt, but also your abs or the core of your body.<\/strong> However, their advantage is that they can be performed anytime and anywhere,<\/strong> without the need for special equipment. However, their incorrect technique can cause some unpleasant injuries.<\/strong><\/p>\n\n\n\n

If we focused on squats in terms of their use, you would find that you\u00a0squat almost all the time.<\/strong>\u00a0When your keys fall and you bend down to reach them, or when you want to tie the laces on your shoes,\u00a0you do a certain kind of squat.<\/strong>\u00a0The only\u00a0difference between these actions<\/strong>\u00a0and real squats is that when you squat,\u00a0you consciously focus on the proper posture and muscle strengthening.<\/strong>\u00a0<\/p>\n\n\n\n

\"Squats<\/figure>\n\n\n\n

What muscles do you engage during squatting?<\/h2>\n\n\n\n

Squats are primarily designed to\u00a0strengthen the leg muscles and butt.<\/strong>\u00a0However, thanks to the correct posture during their performance and\u00a0several variations of squats,<\/strong>\u00a0you can\u00a0engage many more muscles.<\/strong>\u00a0<\/p>\n\n\n\n

During a standard squat with your own weight, you engage:<\/p>\n\n\n\n

  • quadriceps thigh muscle<\/li>
  • hamstrings<\/li>
  • quads<\/li>
  • abductors<\/li>
  • butt<\/li>
  • straight abdominal muscle<\/li>
  • biceps calf muscle<\/li><\/ul>\n\n\n\n

    If you use weights when squatting or try other variations of squatting, you can also engage the muscles of:<\/p>\n\n\n\n

    • back<\/li>
    • forearm<\/li>
    • shoulders<\/li>
    • external and internal abdominal muscles<\/li>
    • triceps<\/li>
    • biceps<\/li><\/ul>\n\n\n\n
      \"What<\/figure>\n\n\n\n

      The proper technique to do a squat<\/h2>\n\n\n\n

      The proper squat technique will help\u00a0maximize your efforts<\/strong>\u00a0and prevent\u00a0unpleasant injuries or muscle pain.<\/strong>\u00a0How to do it?<\/p>\n\n\n\n

      1. Stand upright and spread your legs hip-width apart \u2013 toes facing forward.<\/li>
      2. Push your shoulders back slightly and squeeze your abdomen.<\/li>
      3. Stretch your shoulders or put your hands on your sides.<\/li>
      4. Inhale, slowly lower yourself to the floor, bend your knees and push your butt back a little.<\/li>
      5. Keep your back straight, do not bend it.<\/li>
      6. Stop when you reach the squat position with your knees bent at a 90\u00b0 angle and your thighs parallel to the floor \u2013 stay in this position for about 2 seconds.<\/li>
      7. Push on your heels, slowly straighten up your legs, and return to an upright position with an exhale.<\/li>
      8. For the best squat effect, repeat the exercise at least 10 to 15 times in a row.<\/li><\/ol>\n\n\n\n

        For an even better understanding of the\u00a0correct squat technique,<\/strong>\u00a0watch the instructional video:<\/p>\n\n\n\n

        \n