What are the Collagen-rich foods?
Collagen is a body-produced fibrillar protein that gives elasticity and…
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!
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.
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.
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:
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!).
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?
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).
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.
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.
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.
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.
The way to perform a squat with a Smith bar , that is, on the machine, is very similar:
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