The ” squat ” is one of the most basic strength training exercises, and one that effectively strengthens the muscles of the lower body. This article explains in simple terms how anyone, from beginners to advanced performers, can get the most out of squats. From proper form and training programs to cautions and Q&A, this article will answer all your questions about squats.
In 2016, he began working as a trainer as a member of Beyond Gym’s start-up staff. Served as store manager of the Horie store in Osaka, Japan; in 2017, he reached the pinnacle in the Mr. Japan contest, after which he went independent. In October 2022, he founded Waffle Gym in Tachikawa, Tokyo. He is always ready to propose muscle training menus that meet the needs of customers.
CONTENTS
- We begin with an introduction to the basics of squatting!
- (1) The benefits and advantages of squatting
- (2) Which muscles can be trained by squatting?
- (3) Types of squats and their characteristics
- (4) What is the correct form for normal squats?
- What are common squatting mistakes?
- Common squatting mistakes (1) "Knees stick out in front of the toes.
- Common Squatting Mistake #2: "The knees go inward."
- Common Squatting Mistake #3: "Rounded Back."
- Common squatting mistakes (4) "Squatting too far back."
- Introducing a training program that can be done with your own body weight utilizing squats at different levels!
- Squat Program for Beginners
- Intermediate Squat Program
- Advanced Squat Program
- You can also try the Squat Challenge!
- If you want to get good squatting results, drink protein to nourish your body!
- X-PLOSION WPC Whey Protein 3KG
- VALX WPC Whey Protein 1KG
- SAVAS Weigh Down Yogurt Flavor 870g
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We begin with an introduction to the basics of squatting!
(1) The benefits and advantages of squatting
Squats are an exercise that strengthens the muscles of the entire body, especially the lower body, and helps increase basal metabolism and create a beautiful body line. Squats are said to be one of the ” ultimate body weight training ” because they mobilize all joints and muscles. Squats are also good for strengthening the quadriceps, hamstrings, and glutes, which are the muscles that make up the lower half of the body, as well as increasing the flexibility of the hip and knee joints. In addition, it contributes to the flexibility of the hip and knee joints. Squats are also characterized by the large number of muscles that are mobilized, making it easy to see results.
(2) Which muscles can be trained by squatting?
Squats not only strengthen the muscles of the lower body, but also work the muscles of the entire body when performed with proper form.
Muscles that can be strengthened by squatting: 1) “Quadriceps”.
The quadriceps is a muscle group consisting of four muscles located in the front thigh: the rectus femoris, medial vastus, vastus medialis, and vastus lateralis. They are the largest and most powerful muscles in the entire body, and are used in a wide range of daily activities, such as walking, standing up, squatting, and climbing stairs. Because the muscles are large, they are also characterized by the fact that when they are trained, the results are easily seen, and metabolism is easily increased. Incidentally, if the quadriceps muscle weakens due to lack of exercise, knee and hip joint movement becomes difficult and the risk of pain in these two joints increases. To prevent such symptoms, it would not be a bad idea to train your quadriceps muscles.
Muscle that can be strengthened by squatting (2) “Hamstrings
The hamstrings are the muscles located in the back of the thighs. It consists of three muscles: semitendinosus muscle, semimembranosus muscle, and biceps femoris muscle, and is the fourth largest muscle in the entire body. They are responsible for hip extension and knee flexion, and are used in running, jumping, and stopping. Training the hamstrings can help improve athletic performance by increasing running speed, jumping power, and stopping speed. Incidentally, if the hamstrings are weakened, the load on the knees and hips increases, causing knee pain and poor posture, so it is important to train them without fail.
Muscle that can be strengthened by squatting (3) “Gluteus Gluteus “
The gluteus maximus is one of the muscles in the buttocks and, as its name suggests, is the largest of the gluteal muscles. It is the second largest muscle in the entire body, and the results of training it are easily visible. They are responsible for kicking the legs backward and stabilizing the lower body when stepping forward. Squats are said to be effective for strengthening the gluteal muscles, and can be expected to improve the hips and shape of the body. In addition, training the gluteal muscles increases pelvic stability, which may improve athletic performance.
Muscle that can be strengthened by squatting: ” triceps
The triceps is a muscle of the calf. It consists of three muscles: the medial and lateral heads of the gastrocnemius muscle, which are located superficially, and the soleus muscle, which is located deeper. They work mainly in the motion of turning the ankle downward, so when the muscles are weak, the toes tend to catch and chafe, and propulsive force is lost when walking. The triceps is also known as the “second heart,” and because of its strong muscle pumping action, it is necessary to train this muscle to maintain good blood circulation.
Muscle that can be strengthened by squatting (5) “rectus abdominis
It is often thought that squats only strengthen the lower body, but if done with proper form, squats can actually strengthen the abdominal muscles as well. This is because the abdominal muscles are used to maintain posture. Therefore, even if you are not doing abdominal exercises, it is not uncommon for your abdominal muscles to become muscularly enlarged and give you a beautiful six-pack if you work hard at squats. However, body fat percentage must be below 15% to break up the abdominal muscles, so it is important to be aware of body fat percentage as well if you are aiming for a six-pack.
