Squat

Squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength.

Types of Squats

There are several types of squats, including the back squat, front squat, overhead squat, goblet squat, sumo squat, pistol squat, and box squat. Each type of squat has its own unique benefits and challenges, and can be used to target different muscle groups.

Benefits of Squats

Squats have numerous benefits, including building muscle, burning fat, increasing endurance, and improving balance and mobility. They also help to strengthen the core muscles, which can improve posture and reduce the risk of back pain and injury.

Technique

Proper squat technique is crucial for getting the most benefits from the exercise and avoiding injury. The basic steps for performing a squat are:

1. Stand with your feet shoulder-width apart, toes slightly turned out.
2. Bend at the hips and knees to lower your body as far as you can (ideally until your thighs are at least parallel to the floor).
3. Keep your chest up and your back straight throughout the movement.
4. Push through your heels to stand back up to the starting position.

Safety Considerations

While squats are generally safe when performed correctly, they can cause injury if done improperly. Common mistakes include rounding the back, allowing the knees to cave in, and not going low enough. It's important to start with a weight that you can lift with good form, and to gradually increase the weight as your strength improves.

See Also

• Deadlift
• Lunge
• Leg press
• Leg curl

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