The first thing that comes into mind when you think about squats is that they help you train your glutes. But actually there is much more behind these exercises. You also train your legs all the way: quadriceps, hamstrings, hips and calves. The most interesting is that it even makes you train your abs.
The most important thing about the squats is the technique. If you don’t get it right, you don’t train your muscles properly and put too much pressure on your spine and knees. This can result in serious injuries, especially if you train with weight or have extra weight. So it is very important that you understand the technique before performing squats.
How do you perform squats correctly?
In this video we explain how to perform squats the right way:
The next video will explain what is important when you perform squats in the gym with heavy weights. This is not for beginners, but in any case it's good to know the technique.
The execution of the squat
- Stand up straight. Look straight ahead and pick a point right in front of you.
- Keep looking at this chosen point during the exercise.
- Bring your chest forward
- Bring your hands straight ahead, palms pointing down.
- Your feet are at shoulder width or slightly wider at hip width. Your feet point forward.
- Bend your knees as if you were sitting on a chair. Your hips move backwards at the same time.
- Go down as far as you feel comfortable. Make sure your knees are stable. If it works for you, let your knees be above your toes, making sure you move smoothly.
- Make sure you don't lock your knees so that you always keep strength on your muscles and don't run the risk of injury.
- Your back should be straight during a good squat.
- Do not bent forward
- Do not let your chest drop
- Do not bring your knees together
- Do not stand on your toes
- Do not place the weight bar at the base of your neck when training with weights
If you are just starting with exercising, do not perform too many squats right away. Start with 1-3 sets with 10 repetitions in each set and 30-60 seconds rest in between. Make sure to stretch your hips, glutes and hamstrings well afterwards. As you build up your strength and condition, you can gradually increase the amount of squats you perform per session and per set. This is very important to avoid injuries and long recoveries. Listen to your body and take it slowly.
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