Everyone knows that squats are the main exercise for training the legs and buttocks. You can perform it in several ways to pump up all the muscles: classic squats, plie, sumo - choose what you like best.
In powerlifting, the squat is considered a difficult element, so beginners are advised to first squat with their own weight and only after the 12th workout take additional weights.
Me and aerial gymnastics coach Anna Smirnova
We invite you to try five of the most effective, in our opinion, types of squats.
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What muscles work?
This type of exercise is multi-joint basic, that is, during training, several muscle groups develop at once. If we consider the classic version, then the target load falls on the quadriceps and quadriceps muscles.
As synergists - the muscles of the buttocks, adductors and soleus muscles. Dynamic stabilizers - muscles of the back of the thighs, calf muscles, stabilizers - spinal extensors, antagonist-stabilizers - rectus/oblique abdominal muscles. If you vary your technique, the load on different muscle groups will change.
How to learn to pistol squat
In order to begin the full exercise, you need to master the skill of classic squats on two limbs, and perform 25-30 repetitions in one approach. After this, you should use the so-called lead-in exercises:
- Partial squat - the execution technique corresponds to full squats, with the exception of the following point: the working leg should be bent until its thigh is parallel to the floor. If you can’t sit down on your own, use a support - a wall, a wall bars, or a jumping pedestal.
- Uneven-high squats - the peculiarity is that the straightened shin is on an object that plays a supporting role. It could be a basketball, a parapet, a gymnastic brick. The shin, located, for example, on a basketball, will not be unduly strained, which will help you focus on the technique.
Also among the leading exercises are squats on a stand, squats with the body tilted forward. But, according to sports experts, the most effective and correct is the supported squat.
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The benefits and harms of exercise
Of all the basic leg exercises, I find the barbell squat to be the most stressful, especially for beginners, due to the many muscles involved and the weight involved. Regular exercise has a positive effect on compliance with strength standards and the mass of muscle groups involved. The barbell squat has the following benefits:
- Helps build muscle mass throughout the body.
- Burns fat, stimulating muscle growth (however, proper nutrition is also important for weight loss).
- Provides endurance.
- Improves coordination.
- Suitable for use in the gym and at home.
The disadvantages of the exercise relate mainly to the technique of execution. If you don't master it or ignore the correctness, you can get injured. You should also take into account that in order to squat with a barbell, you must also have well-developed other muscles - especially the back and abs.
Even if your technique is perfect, keep in mind that the spine is subject to compression load, and this is really harmful. Therefore, I recommend taking adequate weights, training regularly and not making sudden movements.
Partial squats (partial squats)
This type of squats has several significant positive aspects.
When performing partial squats, the load on the back and knee joints is reduced (since the angle between the hips and calves is greater).
I also saw how powerlifters used this type of squats to break through their so-called. "psycho-emotional ceiling" That moment when you are afraid to take on new weight, because... you think you can't stand it.
These squats, in such cases, come in handy.
It is best to perform them either in a Smith machine (in a power rack).
Or in regular squat racks, but with high-mounted stops that will serve as support. If something goes wrong.
Partial squat technique
It’s no different from regular squats, the only difference being that you squat not to parallel, but a little higher.
Partial squats can be performed either classic style (a little more dangerous) or sumo style (less dangerous).
Correct technique and types of exercises
Compliance with safety rules when performing is mandatory, because the main risks here are back or knee injuries. Before the exercise, you need to do a warm-up to warm up your muscles: use an exercise bike or treadmill. 10 minutes will be enough. Next, squat one set without weight, stretching your arms forward or above your head, and then squat 1 set with an empty bar.
Only after warming up can you start squatting with a barbell:
- Sit under the bar, resting on the top of your trapezius. Hold the barbell with an overhand grip, without pressing your palms against your shoulders. The narrower you grab it, the more you can control it.
- Next, straighten up, holding the barbell on your back, and take a step back. Your legs should be positioned shoulder-width apart, and your feet should be in line with your knees, without leaving the floor. Spread your socks 45 degrees. The back should be straight, the lower back should be slightly arched and tense. Look straight ahead.
- Move down, making sure your knees are in the same plane. The heels should not leave the floor.
- When you reach the bottom point, do not take long pauses - move up to the starting position.
Consider this point: you need to look a little higher than the horizon, so you can maintain the correct position of your neck. After all, if you lower your eyes, your neck will tilt automatically, and this can lead to spinal injuries and, in particular, osteochondrosis. You can't look at the floor when squats!
I recommend squatting until your thighs are parallel to the floor. Deep squats can only be practiced if you are confident in the health of your knee joints.
Today, several modifications of the barbell squat have appeared:
- Classic. The most popular option is with a medium foot position and a high position of the barbell on the shoulders.
- Barbell on the chest. Thanks to the position of the bar, the athlete will not be able to lean forward, as a result, the body will stand vertically, which will allow isolating the quadriceps without involving the buttocks in the work.
- "Sumo". A power version with a wide stance, as a result of which the gluteal muscles are included in the work. This will allow the powerlifter to lift even more weight and maximally load the buttocks when it comes to targeted training for girls and women.
- Squat with narrow legs. In principle, everything is clear from the name. But this option is not very convenient; it is used to emphasize the front and outer surface of the thigh. In this case, the adductor muscles of the thighs are turned off.
Additional equipment
If a very massive athlete performs squats on one leg, then it would be a good idea to bandage the knees so as not to overload. In principle, you can do without special sports ones; ordinary pharmacy elastic bandages will do.
This exercise is good for those athletes who cannot fully squat with a barbell due to back problems. In it, the spine is not loaded, but the load on the muscles is very high. It is also suitable for those who find themselves on vacation or a business trip far from the gym, but want to get a full workout.
In general, squats on one leg, in addition to muscles, work very well for developing coordination of movements.
, balance, strengthen the connection between muscles and the central nervous system. Therefore, it is recommended to do them from time to time for those who are “friends” with the barbell. Especially if stagnation suddenly begins and you need to “shake yourself up” with unusual loads.
If you can’t leave your entire foot on the floor, the weight is transferred to the toe, try placing some kind of block under the heel of the leg on which you are squatting. The heel will rise a little and become lighter.
Few people manage to squat on one leg the first time. The hardest thing about this exercise is maintaining balance. Therefore, at first it is quite acceptable to hold on to something. Just try to help yourself with your supporting hand less and less each time, until you can do without it altogether. The same can be done if there is simply not enough strength to fully implement it.
Another option to make the task easier is to squat on a bench
. The higher it is, the easier it will be for you to perform the exercise.
But when you have enough strength and the body has remembered the mechanics of the movement, you can complicate it. For example, holding a weight or dumbbell on your shoulder. Some people try to squat on one leg in a Smith machine - it’s easier to maintain balance, but the load is still unusual, shaking the body. You can also use this option.
When you have any knee injuries, it is better to avoid squats on one leg - they place too much stress on the joint.
Examples of workouts
This exercise is good because it can be performed both in the gym and at home. It is enough to acquire the appropriate sports equipment for this.
Home workout
At home, you can include squats in circuit training or in your own program. It should be taken into account that at home you probably do not have a power rack, so take the minimum weight for yourself that you can certainly handle - without violating your technique.
So, we do the following exercises:
- Warm up your joints: run or ride an exercise bike for 10 minutes.
- Squats without weight - 1 set of 8-10 reps.
- Squats with an empty bar – 1 set of 8-10 reps.
- Barbell squats – 3 sets of 10 reps.
- Calf raises – 3 sets of 10-15 reps.
- Stretching.
In the gym
I often hear the question from practitioners: what should this exercise be in the program? Remember: full squats with a barbell come only after warming up.
So, the program for training the muscles of the thighs and legs in the gym will look like this:
- Warm up.
- Classic barbell squats – 3 sets of 6-8 reps.
- Leg press or lunges with dumbbells - 3 sets of 8-10 reps.
- Deadlift or lying leg curls - 3 sets of 8-10 repetitions.
- Calf raises or “Donkey” exercise – 3 sets of 10-15 repetitions.
- Stretching.
History of the Bulgarian split squat
Where did this interesting exercise come from? Judging by the name, the Bulgarians must have been involved in its origin.
Having scoured the Internet, I came to the conclusion that the time of the first mention of the split squat can be considered the 70s of the 20th century. It was then that the Bulgarian weightlifting team took a leading position in the Olympic Games. It is clear that such a rapid breakthrough in results did not go unnoticed by other countries. After analyzing the training of weightlifters, the same exercise was discovered that is now called the “Bulgarian split squat.”
Tips for implementation
Equipment
The barbell is the main attribute of such a squat. In the gym, you can use a frame to support you. But it is also worth paying attention to additional nuances:
- Shoes - sneakers will distribute weight across the entire foot and soften contact with the floor.
- Athletic belt - a hard leather belt with a buckle for high-quality resistance to the core muscles and fixation of the lower back.
- Knee pads – for fixing the knees.
- Wrist straps are an accessory for strengthening the fixation of the bar and reducing pain in the wrists and elbows.
Sets and reps
The number of repetitions and approaches depends on the task:
- For weight loss - more repetitions with short rest between sets and light weights (4-5 sets of 20 or more repetitions).
- For strength and mass - do an average number of repetitions, combining them with exercises on machines (4-5 sets of 10 repetitions).
