There is no doubt that the squat is the essential exercise in the routine of anyone looking for a change in their physical appearance and for the improvement of their health. And not in vain, because it is a movement that provides a series of great benefits for the body that go far beyond simply helping the growth of the legs and buttocks.
And is that with the squats or squats as they are also known, they manage to recruit multiple muscles such as the gluteals, testo e force quadriceps, hamstrings and even the abdomen. Thanks to a complex movement, it is also excellent for improving balance, coordination and bone density. Applying certain changes such as making a small jump when getting up also helps to increase the lung capacity considerably, thus becoming an exercise in cardio and strength at the same time.
For that reason, whether in weightlifting, crossfit, calisthenics or functional training, is that squats will always become part of any routine, regardless of the discipline we are practicing.
Steps to make a perfect squat
However, despite its high popularity, it must be borne in mind that for its perfect execution, a complex journey that requires constant practice must be carried out. Unfortunately, this is a point that not all athletes (especially the most novice) take into account and that is why they never manage to make the most of their benefits. There are even those who end up injuring their back or hips due to the movement made during the exercise.
A squat goes beyond simply bending as low as possible and then getting back up. Doing it with the appropriate technique is necessary for a correct progress according to the discipline that is practiced, so paying close attention to the route will help us improve during the process.
Performing a squat, once the most important points are understood, is easy. The best way to master the technique is to carry it out without additional weight, and taking note of the following steps that explain in detail how to make a perfect squat.
The first step to follow is to stand with your feet slightly spread across your shoulders. The back should be completely straight, as should the knees separated by the hips. Then we put our hands behind the nape of the neck, crossing the fingers (the latter is optional and the position of the hands can be changed, bringing them forward at chin level.) In any case, it will help us to have better stability ).
To start the tour we must take a good amount of air, with the hips relaxed and slightly bringing them back. These will go down as the knees give way.
Then we will go down with a controlled movement so that during the journey the back stays completely straight, while the knees, flexed, must form a 90 degree angle or slightly higher. The main point is that these should not be placed beyond the tip of the feet to not transfer too much stress on the joint and thus avoid any possible injury.
As a next step, we should get up, make sure to always look forward so that the column stays fully upright during the journey. The movement, as in the descent must be controlled and the greatest effort must be felt with the quadriceps to make sure that we are working the right muscles, otherwise the back would be the one making the effort; an aspect that we should avoid in its entirety.
Once returning to the initial position, we will repeat the same steps until the series ends.
Types of squats
There are multiple types of squat we can perform as we master the technique and our muscles begin to be more demanding to maintain a steady progress.
Of course, the best way to modify the exercise is by adding an external weight, either by holding a bar above the trapezoids or by holding a dumbbell or a Russian weight in front so that the work is greater.
In case of not having gym equipment, we can always resort to more creative methods such as using a backpack full of books or even jugs of water, because at the end of the day the body does not understand expensive or improvised tools, but to survive.