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Squat

The leg curls also called squats to solicit several groups of muscles at once: all the muscles of your legs, your buttocks but also your trunk will be solicited. That’s why you’re going to burn more calories than other movements targeting only one muscle, such as quads.

The squat is also a very functional exercise since it reproduces movements for which we use several muscles in everyday life (like picking up some things on the floor, getting up from the couch, etc.) Soliciting multiple muscle groups at a time helps to prevent injuries and improve performance (whether you are a runner, a bike lover, or just want to strengthen your gluts!)

Before introducing you to these 12 variations of favorite squats, I invite you to watch the following video or to read this article to make sure you perform the classic squats

How to realize this movement?

The Squat is a very technical exercise that requires flawless realization to avoid any risk of injury. Here are our tips for performing this movement without a bar with the simple weight of the body (see illustration image of this article).

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

Standing, legs apart shoulder width, toes slightly apart outward (at 10h10), arms outstretched in front of you (parallel to the ground), bend the legs by pushing the buttocks back to have the thighs parallel to the floor. Then push on your legs return to the original position, but do not lock your knees (keep your legs slightly bent). During this movement, keep your back straight, or slightly arched, abdominals contracted, chest up, and look in front of you. Build on your heels and keep your knees above your feet. In a well-executed squat, your shoulders should move on a vertical axis.

Regarding breathing, inhale by flexing your legs and blow when you push. 

Note that we find the movement of squats in certain sequences such as burpees, a good mastery of this exercise is an excellent basis that can be useful, whether in sport or even in your daily life.

Execution of the Squat

To practice this weight training safely, always practice squat in a “squat cage” provided for this purpose. If you do not have one, use other variants of the squat instead.

  • Place yourself under the bar placed on the support and place it on the trapeziums, a little higher than the posterior deltoids. Grasp it with a spacing specific to each morphology.
  • Make sure you have stable ground supports, usually with the feet open at ten past ten, shoulder-width apart.
  • Perform a flexion by sending your buttocks backward and keeping your back with a natural arch, pelvis in anteversion. The abdominal is contracted, and the head remains in alignment with the spine.
  • Once your thighs are parallel to the ground or beyond, push on your legs return to the initial position making sure to position the load rather than on the heels.

Coaching Tips

Amplitude and charge

At the squat, the main mistake is by far the amplitude. For a lambda bodybuilding practitioner, the more the weight increases on the bar, the more its amplitude decreases. This is not the best way to take full advantage of this exercise. Except for a specific training program or inappropriate morphology/flexibility, the squat should always be practiced at full amplitude. You will need to go as low as possible and the load used should not be a limiting factor.

Be careful with the placement of the back!

The second mistake visible to many practitioners is the placement of the back and the head. Do not round your back, usually down the movement or to lift the load and position your head in alignment with your spine. At the level of the back, if you round or reverse if you camber to compensate, you will inevitably risk the injury. During this movement of bodybuilding, the back will be straight throughout the movement and the look in front of you. The bar will be raised to the strength of your lower limbs.

Get help from a professional

Advice is important for safe squatting and to take full advantage of muscle solicitation. Nevertheless, nothing will replace a correction of your movement in real-time by a qualified and competent coach. By having an overview, you will be a great help to correct your posture, thus avoiding a possible injury. Therefore, no bodybuilding exercise is dangerous in itself. Again, must we start on a good basis, and gradually acquire an irreproachable technique.

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

Variants

It can be done with tighter feet or more apart like the squat sumo, which allows to further strain the abductor muscles of the hip.

To begin squatting, it is possible to perform a dumbbell squat, hack squat, or bar guided to become familiar with the placement, the distribution of weight on the heels, or the amplitude. The free bar induces a certain instability, you will be able to apprehend it later.

The front squat which consists of placing the bar in front, although not visible in the weight rooms is a possible variant according to your feelings.

Finally, other variants exist like the Bulgarian squat which consists of squat on one leg. It is interesting to gain solicitation at the quadriceps and especially the gluts.

If you want more dynamism and explosiveness, test the jumped squat with or without charges, an exercise also interesting to solicit the pyramidal muscle.

If the squat does not definitely tempt you, opt for other exercises of poly-articular bodybuilding in the image of the thigh press.

Breathing

Inhale strongly before descending to stabilize the rib cage to prevent the bust from sagging forward. Exhale during the ascent.

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