Correct squats at home are included in almost any set of physical activities; they are one of the effective basic exercises that give noticeable and quick results. With its help, a beautiful hip line and expressive buttocks are formed, excess fat is removed from the lower body, and a lot of calories are burned. Additionally, performing at a fast pace speeds up the heart rate, which gives a significant cardio load. But how to squat correctly? How to do this exercise at home without a trainer?
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Benefits of squats
Squats have a number of important benefits:
- slimness and fit of the lower body;
- stimulation of the production of growth hormone, due to which muscle mass quickly increases and relief is formed;
- strengthens the back muscles;
- posture improves;
- hip joints become flexible;
- lymph and blood flow accelerates;
- acceleration of metabolic processes;
- help strengthen the core and abdominal muscles;
- development of speed and strength.
Doing squats has a positive effect on endurance and develops proper balance and coordination of movements. All positive properties are achieved provided that the exercise is performed correctly. If the squatting technique is violated, the effectiveness significantly decreases.
What muscles are trained during squats?
Squats are primarily designed to strengthen the muscles of the legs and back.
.
However, with proper posture while performing them and several variations of squats,
you can use
many more muscles.
[12]
During a standard bodyweight squat you connect:
- quadriceps femoris muscle
- biceps
- quadriceps
- inner thigh
- buttocks
- rectus abdominis muscles
- caviar
If you use weights when squatting or trying other squat variations, you can also engage the following muscles:
- backs
- forearms
- shoulders
- external and internal abdominal muscles
- triceps
- biceps
Types of squats
Once you have mastered the technique, you can make the workout more complex or varied in order to work the largest number of muscles in one session. The most common type of squats after the classic one is the plie.
How to squat “plie”: the technique is the same, only the legs are placed wider, and when squatting, the knees are spread to the side. This works the inner thighs.
There are other variations that can help you innovate your workouts while still maintaining their effectiveness.
Squats without weight
First, let's look at exercise options that are performed without additional load. They can be performed by beginners who have fully mastered the classical technique.
On one leg
Squats on one leg train not only muscles very well, but also balance and coordination of movements. In this variation, one leg is brought forward, and the arms are also brought forward to maintain balance. All the weight and load falls on the second leg. The exercise works the muscles twice as well.
The main thing is to learn not to fall to the sides when performing a squat on one leg. This is difficult; it is not easy for beginners and even advanced athletes to do it the first time.
With a jump
Straight squats with a jump and a 90- or 180-degree twist are a good variation for the workout. They are performed from the starting position of the classic exercise.
The difference is that you need to push harder with your toes, jumping up, then return to your heels again, lowering your pelvis. In turns of 180 and 90 degrees, you need to turn clockwise or counterclockwise while jumping.
The advantage of the exercise is that it increases the cardio load and works the upper thigh muscles better. The main thing is to ensure that during intense jumps, your back remains straight and your hips fall parallel to the floor, not lower or higher.
Burpee
Combined with squats, this is an exercise that allows you to work all muscle groups. It includes several elements of different exercises:
- bar;
- rock climber;
- squats.
It is performed from the starting “plank” position. You need to lie on the floor, rest your palms and toes on the floor, raise your body so that your back, pelvis and shoulders are in one straight line.
Then both legs are pulled to the chest, and through a squat you need to take a vertical position.
Then sit down again, rest your hands on the floor, return your legs to their original position.
Correct squat technique
Proper squat technique will help maximize
your efforts
and prevent injury or muscle damage.
How to do it? [1] [2] [6] [7]
- Stand up straight with your feet hip-width apart with your toes pointing forward.
- Pull your shoulders back slightly and tighten your stomach.
- Stretch your shoulders or place your hands on your waist.
- Inhale, slowly lower yourself, bend your knees and push your buttocks back slightly.
- Keep your back straight, don't bend it.
- Stop when you reach a position where your knees are bent at 90° and your thighs are parallel to the floor - stay in this position for about 2 seconds.
- Shift your weight to your heels, slowly straighten your legs and return to the upright position as you exhale.
- To achieve the best effect, repeat the exercise at least 10-15 times in a row.
To further understand proper squat technique
, watch the training video:
Squats with weight
When doing large amounts of squats is easy, additional load needs to be added. In order for muscles to grow, they must constantly work at their maximum capacity. Increasing the number of squats beyond 200 will take up the lion's share of training time, and the benefits will gradually decrease. To help you can choose:
- dumbbells (at home you can replace them with a water bottle with a comfortable grip);
- barbell;
- weights for legs, belt, arms.
The easiest way to do this is with dumbbells in your hands. The technique remains similar to the classic version or any other; you need to take additional weight in your hands. When lowering, the dumbbell in your hands should fall down between your legs. When rising, return to the position in front of you. You can take two dumbbells in both hands.
If classes are held in the gym, a barbell with the selected weight (you need to start with small weights or even an empty bar) is lifted behind your head and placed on your shoulders. The technique is the same as in the classic version. Other options for performing the exercise, except for the plie, are traumatic.
You can perform any squats with weights; the technique does not matter. They can be classic, on one leg, plie or with turns. Don't take on too much weight right away. With additional load in the first workout, you should do the usual amount. If 200 loaded squats every day is difficult, you need to reduce the load.
Tips for doing the exercise
To avoid injury and perform barbell squats more effectively, you need to follow some recommendations.
The main thing is that a good warm-up is required before performing a squat. To maintain the correct position of your back, you need to bend slightly at the lower back. The psoas muscles should be constantly tense throughout the entire approach. You can relax them only when the bar of the bar is on the stops. If you round your back during movement, this dramatically increases the risk of injury and reduces the effectiveness of the load.
During squats, the abs should be tense. This provides:
- Reliable protection of the spine, prevents displacement of the lumbar vertebrae.
- Keeping the body in a stable position does not allow swinging movements.
- But you should not overextend your abdominal muscles, otherwise this will lead to rounding of your back.
You cannot perform the exercise using only your toes. Heels off the floor reduce stability and increase the risk of knee injury. At the lowest point of the squat, the knees should not protrude beyond the projection of the big toes.
In this regard, the conclusion suggests itself: the normal amplitude of the squat is limited to the position after which the spine begins to round and the heels lift off the floor. This means that the limit of permissible movement has been reached and you need to rise.
Depending on the placement of the feet, the load on the muscles changes:
- The legs are placed narrower or shoulder-width apart - the quadriceps are more heavily loaded, squats are performed in compliance with additional safety measures.
- More shoulder width means the muscles in the back of the thigh work more actively.
In the first case, high demands are placed on the flexibility that the hip joint and Achilles tendon must have. But with a wide stance on your feet, you can take on more serious weight.
In order to simultaneously load the buttocks and leg muscles, in this case it is necessary to place the legs as wide as possible, with the toes fully turned out and maintaining a right angle in the legs (when squatting, the knee should not go beyond the projection of the toe). This is good for working the inner thighs.
Alternate the standard squat with these variations:
- plie (wide stance of the legs, toes turned to the sides);
- sumo (wide stance of the legs, toes turned to the sides, buttocks lowered as far as possible).
Contraindications
Squats are even used in children's exercise routines and in physical education classes. Despite its versatility and high efficiency, there are a number of contraindications for which training is not recommended:
- there are problems with the joints of the lower extremities;
- varicose veins;
- large body weight, which creates too much stress on the knees and ankles;
- diseases, hernias, injuries and damage to the spine;
- hypertension, pressure changes.
You should also consult a doctor if you have cardiovascular diseases or chronic diseases. If discomfort or severe pain or shortness of breath appears during the exercise, it is better to exclude squats from the physical complex.
Features of muscle development during different squats
Smith machine squats
- If you master the correct technique for performing a classic squat without weights, to work your legs efficiently . Considering the muscles that squats work, they are an excellent workout for the leg muscles. This exercise is great for building muscle mass. The classic squat can be replaced with plie and sumo squats. Squats are often used as a warm-up before lifting a barbell. By modifying the technique of performing the exercise, you can decide for yourself which muscles will work when squatting.
- If your main goal is to work the quadriceps, adductors, calves and buttocks , choose a classic squat with a barbell or bodybar. The biceps of the thigh is a stabilizer; the abs and extensor muscles of the back receive a good load.
- If you place your legs wide when squatting (plie, sumo techniques) , then you can work out the inner thigh . If you need to work with the outer surface, on the contrary, place your feet closer to each other. When squatting, the lower muscles are all involved. Please note that because of this, even small deviations from the correct technique can cause injury.
Those who are interested in what muscles are pumped by squats very often want to build muscle mass. To do this, it is recommended to squat as deeply as possible so that your buttocks are parallel to the floor. If you use weights, you can build muscle mass in the thighs and buttocks. Squats have a beneficial effect on blood circulation, metabolism, and hormonal levels. Regardless of what your training goal is, it is recommended to do a set of different variations of the exercise so that the muscles sway in a balanced manner when squatting, and the resulting appearance is harmonious and toned.
Doctors advise athletes who have problems with hip or knee joints to squat in water. This makes it possible to reduce pressure on the joint and minimize the risks of possible negative effects on health. To work on the relief, watch the angle of your squat. It should be equal to 90 degrees.
Monthly squat training plan
In just 6 weeks you can reach 200 squats a day, which seems unrealistic for beginners. The athlete is required to follow the principle of gradualism. You need to add no more than 5 squats every day. The muscles will get used to the increased load without pain.
It is imperative to take a rest day so that the muscle fibers can recover. Without rest, they will not grow and develop correctly. After a rest day, start with the same number of squats that were the maximum before the rest day to consolidate the results and move on calmly.
30 Day Squat Plan for Toned Butts
| Day | Quantity | Day | Quantity |
| 1 | 50 | 16 | 95 |
| 2 | 55 | 17 | 100 |
| 3 | 60 | 18 | 105 |
| 4 | 65 | 19 | 110 |
| 5 | Rest | 20 | Rest |
| 6 | 65 | 21 | 110 |
| 7 | 70 | 22 | 115 |
| 8 | 75 | 23 | 120 |
| 9 | 80 | 24 | 125 |
| 10 | Rest | 25 | Rest |
| 11 | 80 | 26 | 125 |
| 12 | 85 | 27 | 130 |
| 13 | 90 | 28 | 135 |
| 14 | 95 | 29 | 140 |
| 15 | Rest | 30 | Rest |
Now you know how to squat correctly. Beginners need to pay special attention to developing the correct technique. For this exercise, it is better to do it in front of a mirror to see if your back is rounded, if your knees protrude beyond the line of your toes, if your knees point inward or are parallel. If you avoid mistakes in the first stages, this will allow you to quickly and effectively pump up your lower body and get visible results.
How to do squats with a barbell correctly (video)
The result is that just one exercise puts the muscles of the whole body to work. But that's not all.
Squats. Testosterone
Barbell squats have been proven to stimulate testosterone production. Testosterone is a hormone produced by the male sex glands. It has an anabolic effect: it is responsible for protein synthesis and increased muscle tissue.
For a long time, barbell squats were considered the best exercise for producing testosterone. Recent research shows that other compound exercises—primarily the bench press and deadlift—are virtually as good as the squat in this aspect. At the same time, isolated exercises, the purpose of which is to work a specific muscle, do not have a significant effect on testosterone production.
Squats. Technique step by step
- place the bar on the trapezius muscles. In no case should the bar rest on the neck, this will lead to a violation of the technique of squats with a barbell;
- Grasp the bar with a grip slightly wider than shoulder-width. The more hands are placed on the bar, the easier it is to maintain a straight position of the back and its deflection when performing a squat (although some experienced athletes, on the contrary, squat with the maximum position of the hands);
- bring your shoulder blades together, raise your head slightly (or keep it straight), slightly bend your back at the lower back. Straighten up with the bar and take a small step back;
- start squatting. Keeping your back straight, move your pelvis back and spread your knees to the sides. Keep your back tight. Keep your lower back arched! When moving down, the body tilts forward approximately 45 degrees;
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- squat until your thighs are parallel to the floor or slightly lower. Return to the starting position. While lifting, monitor the position of the body - it should not break at the waist and lean forward more than an angle of 45 degrees. Raise your head slightly up - this will help keep your back straight and avoid bending too much.
You can watch the correct technique for squats with a barbell in this video
Squats. Common mistakes
- knees go forward beyond the line of the feet. This knee position means that you have not moved your pelvis back enough. Lighten the weight on the bar and practice abducting your pelvis—it should go down and back, not just down perpendicularly. Otherwise, you may damage your lower back and knee joints;
- the back is slouched. Place the bar as low as possible on your shoulders. Keep your shoulder blades retracted, your lower back arched, and your abs tight throughout the movement. Do not lower your head down: your eyes should look up and straight. A slouched back is the most common cause of sprains and spinal injuries when squatting;
- heels lift off the floor. The main weight should fall on the heels and on the outer part of the foot - make sure to do this! Don't forget to move your pelvis back!
— you are moving too far from the counter. After removing the bar, move away from it just a little. Take a small step with one foot, then the other. Reducing the distance to the racks can be useful to you after the last difficult repetition, when there is no more strength left. Do not mark time when you pick up the barbell - this can lead to strains in the lower back. Squat in a power rack with restraints: if you can't stand up with the barbell, the restraints will take its weight. Ask a trainer at the gym to observe your technique and correct mistakes. Do not start squats without consulting a trainer!
Squats. Stretching
Often people don't have enough stretch to do barbell squats correctly. As a result, technique is disrupted and there is a risk of injury. Insufficient stretching is indicated by the inability to squat below parallel, lifting the heels off the floor, or leaning the body too far forward.
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To eliminate these technical defects, perform a set of stretching exercises daily. Bend your body towards your legs. Fix your body by holding your toes with your hands while sitting - try to hold in this position for 10-15 seconds, increase the time to 20-30 seconds. Squat without weight with your back to the wall: try to squat as deeply as possible without lifting your back from the wall. Train the splits – longitudinal and transverse. Squat without weight: in the lower position, rest your elbows on your hips and try to separate them as much as possible. Lock in the stretched position for 2-3 seconds.
Squats. Progression of scales
Learn the empty bar squat technique. Add weight only after the technique is mastered. Weight must be added gradually. Add 5-2.5 kg at a time - you can do this when you were able to complete the planned number of approaches and repetitions.
For beginners, it is enough to squat once a week. Monitor how you feel after your workout. Barbell squats have a strong effect on delayed-onset muscle soreness. Muscle pain may occur the next day (or every other day) after training and last up to 3-5 days. Allow yourself to recover, do not squat while you are in pain.
If you want to squat more than once a week, cycle the loads. One day, do heavy squats with maximum weights for yourself. On the second day, drop your weight to 60-70%. Do one barbell squat workout at the beginning of the week and another at the end.
Squats. Number of repetitions
Try different rep ranges. Start with squats of 10-12 repetitions - this is considered to be the best volume for beginners to increase muscle mass and strength.
After 4-5 months of training, try strength work - with 5-8 repetitions per set, but with more weight on the bar. After another 3-4 months, move on to high-repetition training: do 15 repetitions in 2-3 approaches (or try to do 20 repetitions in 1-2 approaches). Record in a diary how your body reacts to each type of load.
Squats. Options
The barbell squat is an extremely difficult exercise that requires attitude and discipline. Very soon you will notice that you want to avoid squats and replace them with other exercises.
To prevent classic barbell squats from killing your morale, give them up from time to time. Introduce similar exercises into your training: front squats with a barbell on your chest or Hackenschmidt squats - when you take the barbell from the floor and hold it with your arms down behind your back.
Old nags. Hack squat, Zercher deadlift and other forgotten exercises
Perform squats at the beginning of your leg workout. Add presses and leg flexion-extension exercises to heavy squats.
Before training, consult your doctor!
