Squats are usually referred to as a Complex movement because of the high amount of lower muscles activation that is required, from hips, knees, glutes and all the way to the feet. It is a very effective and important as a core strength training exercise, Squats work all the largest muscles of the legs and butt, as areas such as quadriceps, as well as not so fond areas such as glutes and hamstrings.
Toddlers execute picture perfect squats but as one approaches adulthood it gets more difficult as doubt sets in and questions begin to fly like, Are your feet in the right position? Are you getting down far enough? But remember practice sure does make perfect!
Muscles Squat Works
Being a compound movement, squat works multiple body groups and joints. But it is primarily involved in the movement are your quadriceps (the muscles in the front of your thighs) and your glutes (your butt muscles),the lowering portion of the squat works eccentric muscles in your hamstrings and the hip flexors fire also. Squats work muscles around the knee helping to build strength around it and prevent onset of injury.
During squat movement the abdominals ensure stability and balance as they ensure core strength which reduces the chances of back pains. Weight bearing in squats either dumbbells or barbells work the body because they require isometric weight hold and muscle contraction at a point , they also help build stronger bones. There are many variations of squats depending on ability and focus some of them are, Jump squats, Split squats, Pistol squats, Pulsed squats, Goblet squats and Sumo squats. Strength in squat is important but form is more important as routine has to be done correctly to avoid case of injuries.
Here a few things you should know about squats
-For deeps squats the hips need to lie parallel to the knees if not it would be termed as a shallow squat which is also alright but not as effective in targeting lower body muscles, it is important to focus on deep movements than increasing weight size.
- Prevent knees from caving inwards as you go lower by counteracting such movements as you go lower, this means load is too heavy.
-Chest out and keep head facing forward as there might be temptations hunch over and face down which could be dangerous to one's posture
-Shift body weight towards heels to avoid slouching forward to your toes, the heels do a great job in bearing body weight as this will also help target glute muscles better.
-Do not go too fast as could be dangerous, going downwards rapidly increases the risk to lose tension while coming upward and could lead to injury.
-Squeeze at the top and explode upwards , this helps check posture while standing in upright position after coming up and explosiveness coming up builds core strength and helps power with a slow and controlled downward movement.
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