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Squat Guide

  1. Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  2. Targeted Muscle Groups:
    • primary: quadriceps
    • secondary: gluteal, hamstring
    • tertiary: calves
    • quaternary: abs, lower back, obliques

How to perform?

Squat primarily refers to Back Squat , but also ,,squat" refers to other variants of squat (check the variants tab bellow to learn more).

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.

The squat is arguably the best exercise for building leg muscles. Because it's a compound exercise and it involves a lot of muscles, joints, and tendons, it not only builds muscle but it strengthens your core.

Steps to perform:

  1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  2. Keep your chest up, shoulders back, and core engaged.
  3. Lower your body by bending at the hips and knees simultaneously.
  4. Aim to bring your thighs parallel to the ground or as far as comfortable.
  5. Ensure your knees stay aligned with your toes, not extending beyond.
  6. Maintain a straight back and avoid rounding your shoulders.
  7. Press through your heels to return to the starting position.
  8. Keep the movement controlled, emphasizing proper form.
  9. Breathe in on the descent and exhale as you push back up.


Similar Exercises

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