Squats are also referred to in depth as squat exercises for glute and leg strengthening, increasing the muscular definition of the limbs and facilitating the stabilization of other regions such as the back, trunk, knees and ankles.
Since squats can be performed with various implements or even just the body itself, their variations are endless, as are the places where they can be carried out. A positive aspect of such exercises is that they can be done in virtually any location.
Nevertheless, such practice does not mean it’s an easy one, and several considerations should be observed when performing the exercise. So we have made an infographic about squats and how they should be done. Here we go!
Benefits of squats
From weight loss to muscle definition, squats have many benefits. After all, they tend to be a very complete exercise for training the lower limbs . Check out some of the benefits of this activity.
- Strengthens the lower limbs, back and abdomen
- Promotes muscle hypertrophy of the thighs and glutes
- Activates blood circulation in the legs
- Improves posture
- Accelerates metabolism and promotes weight loss
- Improves movements and joints, preventing injuries and strengthening the knees
Well, now that you are certainly glad that squats are a first rate exercising to decorate your bodily health, permit’s circulate grade by grade to perform them successfully.
How to do squats
Did you know that performing activities incorrectly can do more harm than good? Muscle injuries and strains usually occur due to incorrect execution of certain exercises.
Therefore, there are some general guidelines when it comes to squatting. To begin with, we recommend that you use only your body weight, without any other type of equipment. Check out these tips for a perfect simple squat:
- Stand with your feet shoulder-width apart.
- Keep your feet straight and your knees straight. If necessary, align your kneecaps outward. This will help prevent your knees from bending inward while performing the exercise.
- Make sure your spine is straight and your hips are stable. Your feet should also be aligned, meaning one foot should not be further forward than the other.
- When squatting, lower your contracted glutes towards your heels and ensure that your knees do not go past the imaginary line of your toes.
- To get back up, push through your heels to gain momentum. Contract your thighs once you’re standing for a better result.
Of course, this is just one of the many types of squats you’ll find out there, but once you master the basics, you’ll gain more confidence when it comes to trying more advanced techniques.
Keep in mind, too, that the movement should be more backwards than forwards, meaning the force comes from the quadriceps (muscle on the front of the thigh), and not from the knees.
When you focus on not letting your knees go past your toes, you can already see the correct movement. Even though it may seem like you’re going to fall, don’t worry, just put the strength in your thighs and lean your back forward (don’t forget to maintain your posture!).
Squat Types
Each type of squat focuses on strengthening a different muscle group. So, when creating your workout, whether at the gym or at home , find out which exercises will produce the best results for you.
We have separated the most common types of squats, as well as step-by-step instructions for performing each exercise. In this tutorial, you will also find out which muscles are strengthened with each practice. Are you ready?
1. Sumo squat
This is one of the most common squatting practices. The fit of the torso between the angle of the legs makes it a little more comfortable to perform than a simple squat.
You can use equipment such as steps to increase your height when squatting or do the position on the ground. In addition, sumo squats usually involve the use of kettlebells, which are small weights in the shape of a “kettle”, or dumbbells, which should be held close to the side of the body with both hands when squatting.
Using weights helps to strengthen the exercised area more and the results appear faster too.
Muscles worked: glutes and hamstrings (back of the thigh).
Execution mode
- The toes should be turned outwards at a 45 degree angle, not straight as in a simple squat.
- Keep your back straight as you squat, holding the weight between your legs or in front of your chest.
- Be careful that your knee does not rotate outwards or go beyond the imaginary line of your toes.
- Return to the starting position.
2. Deep squat
Popular among athletes for being a complete exercise for the lower limbs, the lunge is a more complex squat that requires more attention during its execution.
The difference with this exercise is that it can be done while moving, meaning both legs are exercised, as if you were walking. This is why it requires more attention. In fact, you will need to have a good sense of balance to perform this activity.
The good news is that muscle definition results appear very quickly with this exercise included in your training routine .
Muscles worked: quadriceps (thigh), hamstrings (back of thigh), adductors (inner thigh) and glutes.
Execution mode
- Rotate the heel of your back foot upwards, keeping the toes of both feet facing forward.
- Bend your front knee and lower yourself until your knee makes a 90-degree angle.
- Return to the original position by applying force to the flexed thigh.
- Do the same process later with the other leg.
3. Deadlift
Performed with a free bar, with or without weights, the dead squat is, in a way, gentler, as it does not require very intense flexion of the lower limbs.
The bar is in front of the body, the legs are slightly bent and it is basically the torso that goes down doing the work. In this exercise, the back should also be especially straight, and the trapezius muscles should come together in the return movement.
Muscles worked : Quadriceps (thigh), trapezius, glutes, hamstrings (back of the thigh), forearms and erector spinae muscles.
Execution mode
- Place the bar on the ground in front of you.
- With your feet and hands hip-width apart and in a pronated grip , slightly bend your knees, hold the bar and keep your spine in a neutral position (neither arched nor curved).
- Stand up straight holding the bar. When you are fully standing, correct your posture, open your chest and bring your traps together, “squeezing” your back.
- Return to the starting position and repeat the exercise.
4. Wall ball squat
One of the most popular exercises to start practicing squats, as the ball helps with movement and the practice is done with the support of the wall.
To increase the difficulty, the series can be finished with isometric time.
Muscles worked: Quadriceps (thigh), glutes and abdomen.
Execution mode
- Place a Swiss ball against the wall behind your back.
- Place your feet slightly in front of you, hip-width apart and facing forward.
- Crouch down and roll the ball against the wall.
- Lower your knees until they form a 90-degree angle. Do not let your knees go past the imaginary line of your toes.
- Return to the starting position.
5. Free barbell squat
One of the most complex squat exercises is the free-bar squat. This is because those who perform this activity must be concerned with their entire body alignment while carrying the weight of the bar on their shoulders.
A variation of this exercise that makes it simpler is the Smith bar squat, performed on a machine that takes the load off the spine, since it is possible to lock the bar at the end of the series.
For more advanced athletes, the free bar squat is very complete and promises great results.
Muscles worked: Quadriceps (thigh), glutes, hamstrings (back of the thigh), triceps surae and erector spinae.
Execution mode
- Using a bar support, position the bar in your trapezius region and hold it with your palms facing forward.
- Place your feet hip-width apart.
- Squat by moving your hips back and flexing your knees forward, without letting them go past your toes.
- Lower yourself as far as is comfortable and return to the starting position.
- At the end of the series, use the support to remove the bar and rest.
The way to perform a squat with a Smith bar , that is, on the machine, is very similar: