How to Squat for best results | Fitness Science Fitness Science

How to Squat for best results

The squat is one of the five classic fitness exercises. It is an excellent exercise to increase strength and power in the legs. In addition it targets the core muscles of the lower back and even the abdominal muscles for stabilization. Below is a list of the most important muscles that are trained by the squat. The squat exercise is a great way to increase total body strength and just like the deadlift, has a good transfer to daily activities. In fact, the squat is very effective to help older people function in daily life. It increases the ability to stand up from a seated position and walk stairs. Both of which are imperative to live independantly. The squat is also a very effective exercise to help increase strength and muscle mass. However, since this is quite a difficult exercise to perform properly and because usually there are quite heavy weights involved, it is important that the exercise is done correctly. If you know how to squat properly, you will not only increase strength more quickly, but also run less risk of injury. To help you on your way, here is an article on how to squat properly.

Muscles targeted:

-m. quadriceps femoris (upper leg muscles)

-m. gluteus maximus (glutes)

-m. triceps surae (m. soleus and m. gastrocnemius or calf muscles)

-m. biceps femoris (combined with the semitendinosus and semimembranosus these form the hamstrings)

-m. semitendinosus

-m. semimembranosusHow to squat

How to squat instructions:

-Stand with slightly bent knees and feet beneath your hips or slightly wider, let the barbell rest upon your shoulders and grab the barbell with both hands.

-Push the barbell out of the rests by extending your knees and take a few steps away from the rack. -Before starting the exercise, make sure your lower back is slightly arched and look in front of you. Maintain this posture during the squat.

-Bend your knees slowly until your upper leg is parallel to the floor or a little deeper. Make sure you maintain the previously described posture and that your knees are behind your toes. This is achieved by bringing your hips and buttocks backwards, like you are going to sit on a chair.

-Push the barbell upwards again by extending the knees and stand upright.

-Repeat.

How to squat safety tips:

-The squat is a safe exercise for knees and lower back, if a bit difficult to perform correctly.

-Do not go (much) deeper than parallel upper legs. Any deeper is not functional for most and when your back starts to flatten there is increased injury risk.

-Maintain the correct posture.

See also:

-How to Deadlift for best results

-How to Bench Press for best results

-How to Military Press for best results

-How to Barbell Row for best results