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person doing

Squat |

Squat is the bottom of the most basic athletic exercises. It most actively involves the quadriceps femoris, glutes, adductors, lower back muscles, and also the press.

The person doing the exercise crouches and then gets up, returning to a standing position.

Squat Technique

Starting position: Sit down under the bar and rest against the trapeziums, their upper part. Grasp the bar slightly wider than the shoulders, grip on top. Then straighten up, holding the barbell on your shoulders. Step back. Place your feet shoulder width or slightly wider and spread your socks slightly apart. Legs and back need to be straightened. Fully distribute the weight of the bar on both feet.

Lowering: take a deep breath and hold your breath. Go down smoothly, bending your knees. Make sure that the direction of the knees is parallel to the feet. A big and dangerous mistake is to move your knees (usually happens when the person doing the exercise is hard to cope with the excessive weight of the bar). Tilt the torso forward until an angle of 45 degrees is formed in relation to the vertical. During the squat, you must remember to maintain the natural bend of the spine. Do not round your back!

Lift: reaching the bottom position, tighten your thigh muscles with all your strength, and rise to the starting position.

Repeat the exercise in a given number of repetitions.

4 comments for Squat


your knees

06/12/2017 at 17:50

Is there a dependence of the weight of the barbell and the method of squats and with what loads it is worth starting, with what duration. I, as they say, are new to this business, so I would like to know in more detail. Thank you in advance for your response

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06/12/2017 at 18:33

starting with light weights. in this regard, squats are no different from other exercises.

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06/28/2015 at 08:40

Should the knees remain flush with the socks (along the line back and forth)?

person doing

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06/29/2015 at 10:36

detailed answer - in our article:

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doing exercise, person doing, person doing exercise, slightly wider, your knees