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The squat is a very functional exercise, which means it trains a movement pattern that you use in everyday life.<br><br>You don't need any equipment to do a squat because your body weight and gravity will provide all the resistance you need, but you can easily add free weights or resistance bands if you want to make things harder.
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The squat is a very functional exercise, which means it trains a movement pattern that you use in everyday life. You don't need any equipment to do a squat because your bodyweight and gravity will provide all the resistance you need, but you can easily add free weights or resistance bands if you want to make things harder. This article will outline some of the best squat variations to help you build the levels of strength you have been dreaming of.
TYPES OF SQUATS The squat is an effective lower-body exercise that works lots of muscle groups at once, such as the glutes and quads in your legs, and even your core muscles. While all squats are considered lower-body exercises, there are many different types of squats that each target slightly different muscle groups.
For example, when your legs are farther apart in a squat, you will be working your inner thighs and glutes a little more than your quads. If a squat variation includes an upper-body movement, like an overhead press, you will be adding some shoulder and arm work. Squat variations that include a plyometric component such as a jump can also be good cardio exercises. When it comes to adding equipment, squats are versatile.
You can use dumbbells, kettlebells, a barbell, or resistance bands. It really comes down to what you are most comfortable with and maybe even what is available to you in your gym. Squats can be done with heavy loads or training volumes to help produce some impressive overall muscle and strength gains.
To allow your lower back enough time to recover, you should rest for 24 to 48 hours before training the same muscle groups. A good way to add extra bulk and power is by incorporating the Mass Stack into your daily routine. In combination with weightlifting, it can provide the spark your muscle need to grow.
PRACTICING PROPER SQUAT FORM In terms of how low you should squat, there really is no set answer. The depth of your squat will depend on many variables, including your hip and ankle mobility. Squatting deeper will engage more muscles than squatting to parallel, so your goal should be to squat as deep as you can. If your heels begin to lift off the floor or your torso begins to round forward, that's a good place to stop. Heels coming off the ground is a sign of ankle and hip mobility issues that need to be addressed.
If you can't bring your hips down enough to get your thighs parallel to the floor, then just go as far as you can without straining. You will still be working your legs and all of your core muscles, and as you get stronger and move through this range of motion more often, you can start squatting lower over time. So if you can lower your body until your thighs are almost parallel to the floor, great. If not, don't force it until you have built up more lower body strength.
It's always better to maintain good form rather than to reach a certain depth. It's really important when you are squatting to try and bend your torso forward from your hips (called a hip hinge) and push your rear end behind you as you bend your knees and go lower. This puts most of your weight on your heels, which will help take the stress off your knees. If your weight is too far forward, you might feel it in your knees, which you don’t want. You want to feel it in your glutes and quads.
When you hinge forward, keep your core engaged so that your back is flat and does not arch or round forward. Also, never let your knees cave inward. This applies during both the down and up portion of the squat. If you can, watch yourself in the mirror for a few reps. Your knees should remain in line with the second toe on each of your feet.
BEST SQUAT VARIATION #1: BODYWEIGHT SQUAT • Stand with your feet slightly wider than hip-width apart, toes slightly turned out, arms at your sides, palms in. • Engage your core and keep your chest lifted and your back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into the squat position. • Bend your elbows and bring your palms together in front of your chest. • Push through your heels to stand and squeeze your glutes at the top of the movement for one rep.
BEST SQUAT VARIATION #2: JUMP SQUAT • Stand with your feet slightly wider than shoulder-width apart, with your toes slightly turned out and your hands in front of your chest. • Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into the squat position. • Jump as high as you can and swing your arms down by your sides for momentum. Keep your back straight and chest lifted. • Land with soft knees for one rep.
BEST SQUAT VARIATION #3: SUMO SQUAT • Stand with your feet wider than shoulder-width apart, with your toes turned out, your arms by your sides, and your palms in. • Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into the squat position. • Bend your elbows and bring your palms together in front of your chest. • Push through your heels to stand and squeeze your glutes at the top of the movement for one rep.
