Squat: What is, Technique, Tips and more !!
The squat is a very important exercise if you want to work the muscles of the legs, buttocks and core. It is an exercise that will help you to have strength in the lower body and in turn improve your stability because to perform it you need not only strength but balance.
Technique
First, stand with your feet shoulder-width apart with your feet slightly outward and your knees should point in the direction of your little toe, if you want you can open your feet a little so that you can descend further.
Second, you have to inhale and then lower, you have to pull your gluteus out, keep your back straight and have your scapulae retracted.
Third, when you go up you have to squeeze your gluteus so you can work it and not be using your lower back as this can be injurious and at the end exhale.
Note: The way you lower and the position of your feet will depend on your body, so that you can experience comfort and avoid injury, look for the foot width that is most comfortable for you, either closer together or wider than shoulder width apart.
Common Mistakes
A very common mistake is that when you lower your knees tend to go inward, which generates tension in the knees and hips.
Having a rounded back, this can cause injuries to your spine because you make a large part of the load go to your spine and not to your legs.
Lower too much or too little, when you lower too little you will not work your legs completely and you will not see the desired results, and, when you lower too much, you are putting your knees at risk since at that moment the tension that is for your legs will go to your knees.
Lifting your heels when performing the exercise can put stress on your ankles and minimize your gains and can lead to injury.
Tips
One of the best things you can do if you want to improve your squat is to strengthen your lower back and core muscles, which, when strong, help you maintain correct posture while doing the exercise.
Perform mobility exercises, either in the ankles, hips or back. This will help you to increase range of motion and maintain correct posture.
If it has been a while since you have been doing squats and you still have problems with stability, try doing squats on a Smith machine.
To get results in the squat, make sure that when you are going up during the exercise you press the buttocks to go up, if you don't do that you will work more the quadriceps and not so much the gluteus.
Variations
Smith Machine Squat
The smith machine squat is excellent if you have problems with stability when performing the conventional squat and helps you focus more on the legs because it is guided. It is perfect if you want to improve your squat technique and you can give it many variations in conventional squat, Bulgarian squat, sumo, etc.
First, adjust the bar to a level that allows you to hold it comfortably and make sure it is secure and tight.
Second, stand under the bar with your feet shoulder-width apart and slightly outward, place the bar at the top of your back below the nape of your neck and keep in mind that it should be resting on your trapezius and not on your neck.
Third, inhale and lower while holding your breath, and pause for a moment when you are in the lowest position and then come up by squeezing your buttocks and exhale.
Hack Squat
The hack squat is a strength exercise that focuses on working the lower body, mainly the quadriceps, but also works the glutes and hamstrings, it is currently considered one of the best options if not the best if you want to work your lower body because it has a much greater range of motion than you have when doing a conventional squat.
First, stand on the platform of the machine, with your feet shoulder-width apart and slightly outward.
Second, inhale and while holding your breath, bend your knees towards your toes, keeping your back straight, until your thighs are parallel to the floor or as close as possible.
Third, push with your feet to return to the starting position and exhale.
Complementary exercises for your routine
If you are looking for the perfect exercises for your leg routine to get the results you want, here are the exercises you should add to your routine.
Leg Extension
The leg extension is an isolation exercise that involves several muscles of the leg, in greater proportion the quadriceps, this exercise is essential if you want to have a defined and large legs because being a guided machine will help you maximize your gains in your legs. This exercise is very good whether you are advanced or beginner in the gym because it is easy to perform and learn the technique, giving benefits such as: Increased size of the quadriceps, greater kicking strength and greater resistance in the muscle involved.
If you want to see the technique, benefits and more, click here.
Hamstring curl
How many calories do you burn with Squats?
The number of calories you burn doing squats depends on your body weight, the intensity of the exercise, the duration and your basal metabolism. But I can give you an estimate.
For a 70kg (154lbs) person:
-Moderate workout for 30 minutes: 150-250 calories
-Intensive workout for 30 minutes: 250-400 calories
Note: These are estimates. Use a heart rate monitor or a fitness app for a more precise calculation.
