When talking – or even thinking – about strength exercises, it is almost impossible to ignore the almighty squat!
When starting to exercise some things are better we take into consideration, so here’s a little article on what this is.
To squat, the person in training is lowering their hips from the standing position and then getting back up. There are two sets of movements being done when squatting: the flexing of the hip and knee joints when descending and the extension of the same while going back up.
This exercise is important and beneficial to the lower part of our body, to strengthen its muscles and increasing its volume. Squatting is also used for increasing core strength.
There are two groups of muscles used for this exercise.
Quadriceps femoris: a large group of muscles including the front of the thigh
Gluteus maximus: main extensor muscle of the hip
Adductor Magnus: large triangular muscle on the medial side of the thigh
Soleus: muscle in the back part of the lower leg
Erector spine: muscles that strengthen and rotate the back
Rectus abdominis: abdominal muscle
Internal and external obliques: the other two abdominal muscles
Hamstrings: one of the three posterior thigh muscles in between hips and knees
Gluteus medius and minimus: two of the three gluteal muscles
Gastrocnemius: muscle in the back part of the lower leg
Various equipment can be used to perform squats.
To reduce the risk of injury and remove the need for a spotter, a power cage can be used and is often found in the gym. Weightlifting belts, shoes, and wrist bands are good aids to prevent injury and assist with form, especially when using very high loads.
There are multiple variants for the squat, some of which can be combined.
Be Mindful Of
When squatting pay extra attention to your lumbar spine and knees.
Deriving from the Old French word esquatir, which means ‘crouch on the heels’.
The modern weight-lifting sense of the word was introduced in 1954.