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The Mighty Squat: The exercise everyone should do

What is a squat?

A squat is a movement in which you start standing up and bend your knees to bring your butt as close to your heels as possible and then get up again. A squat done. Easy. But there are dozens of ways to make a squat (and many other ways to do it wrongly). So, we'll guide you through the proper approach to the unweighted squat exercise, which will allow you to push through the many weighted variations without harming yourself. But first …

What are the benefits of squats?

Your time is valuable, so the best exercises are compound movements – those that work on multiple muscle groups simultaneously. That's the squat everywhere. Squats are great for all your leg muscles (quadriceps, hamstrings and calves). In addition, they strengthen the stabilizer muscles and support straps, making your main leg muscles work more efficiently and making you stronger and less prone to sports injuries.

Properly done, squats also help improve your flexibility and strengthen your ankles and hips. This is another way to prevent injury. And we are not finished yet. Squats also work on your abdominal muscles to help you on the way to an impressive six-pack. Have we convinced you that this is an excellent all-round exercise? Well.

How To Squat

Even if you plan to try each of the many weighted squat variations listed below, you should first squat your form with an unweighted squat ̵

1; a body weight or air weight – nailing.

Begin by standing hip-width apart with your hips. Hold your arms in front of you, fold them over your chest or straighten them on the sides. You can go anywhere but on your legs.

Tighten your core and lower it until your thighs are parallel to the ground. Imagine sitting back in an invisible chair. If you want and feel comfortable, you can lower that point further into a deeper squat. If you're worried that your squats will not make you fall low enough, put a box or chair behind you that is at or just below knee level, then lower it until you just touch it with your butt to make sure that you reach the required level depth. Drive through your heels to get up and finish the repetition.

Squat Form Tips

1. Toes

"They want your toes to show the way that feels most natural, either directly or to the sides," says Adam Hayley, PT of Ultimate Performance. "If the squat feels tight or restricted, set your toes to ten and two to align your feet with the thighs and improve the flexibility of the ankle."

2. Heels

"When you're squatting, your heels are the most important contact to the ground, and you should drive hard when you go back up," says Hayley. "If you have very poor flexibility of the ankle, you can lift your heels on weight plates to squat deeper."

. 3 Knee

"You never want your knees to roll in, because this is a quick path to trouble," says Hayley. "When you straighten up, you need to focus on pushing your knees outward to activate more stabilizing muscles to keep your body stable and more powerful."

Squat Variations

Box Squat

All you need for variation is a box and your body weight. The lower the box, the harder the exercise becomes. Stand in front of your box and lift a leg in front of you. Lower the box until your buttock muscles rest on the surface. After 1-2 seconds, move your heels and hips up again.

Sumo Squat

This variation shifts the focus of the squat to the insides of the thighs and buttock muscles, and all you have to do is expand your posture a bit. Stand your feet wider than shoulder width apart and your toes at an angle of 45 °. Lower yourself into a squat, then push it back up.

Squat Jump

One of the most important performance benefits of squat, usually or in the garden, is explosive power. To get more of this benefit, and faster, add squats to your routine. Squat down and explode up by riding through your heels as you contract your thigh muscles, glutes, and quads. Keep your back straight and land with a slight flexion in your legs to avoid injury.

Squat Boost

The Squat Boost is basically a slightly less burdensome burpee and thus affects the muscles throughout your body as well as on ramping up your heart rate. Squat down and place your hands on the floor in front of you. Step backwards with your feet so that you are in a pressure position. Then jump your feet up to your hands and stand up.

Split Squat

Highlighting a leg with the Split Squat not only enhances the benefits of squatting on this leg, but also increases the stability of your core. From a normal squat position you take a big step back, the heel is so high that the back foot is on your toes. Slowly lower until the back knee almost touches the ground, then climb back up.

Bulgarian Split Squat

If you really want to challenge, lift the back leg in a split squat, which increases the load on your front leg and checks your balance all the more. The shape is the same as the Split Squat, but you let your back foot rest on a bench or step that is about knee high.

Single-Leg Squat

Squatting on one leg significantly increases the difficulty of the exercise and makes it much harder for athletes because it strengthens the muscles in a way that gives your run more power and makes you more resistant to it Makes injuries. Stand on one leg with the raised leg slightly behind you and squat down as far as you can without tipping. Hold both arms forward to keep your balance when you try the exercise for the first time.

Pistol squat

A particularly challenging version of the one-legged squat. With the pistol squat, hold the raised leg straight in front of you and lower it all the way down until the hamstring on your foothold touches the calf. It's a test of your agility and strength, and it's not a beginner's exercise – you should master the standard squats in front of the gun.

Goblet Squat

The Gopel Squat can be performed with a kettlebell or a dumbbell that should be held with inserted elbows on the chest. The goblet with goblet is a great way for beginners to increase their squats while ensuring that they keep their correct shape, and acts as a springboard for the squat barbell in the back and front squats. Keeping the weight close to the chest is also beneficial for the stability of the back and strength of the back.


The father of compound lifts, the squat lifts everything when it comes to strengthening the lower body and increasing the benefits of movement through the increased challenge of weight. Start with the barbell resting on your back shoulder muscles and lower it into a squat position to regain power on your heels.

Front Billet

A natural evolution of the chalice, the front billet places more emphasis on the quads than on the back squat and also challenges the core, which is constantly working to keep the upper body in balance. The key in this lift is to create a "shelf" over the front of your shoulders, where you can hold the dumbbell securely. Concentrate on keeping your elbows upright and pointing forward – this will ensure that the pole does not pull you forward.

Squat Landmine

Are you sick of holding the dumbbell in the middle? Then try the landmine occupation. Load one end of a bar and hold it in front of the chest with both hands and the other end on the floor. Then lower into a squat. With the Landmine Squat you can lift a lot of weight without putting too much strain on the joints.

Overhead Squat

If you have mastered every second squat, try the very crisp overhead squat to increase the challenge to the legs and the core. Stand with a dumbbell over your head, hands shoulder width apart and arms straight. Then squat. Good luck.

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