SQUATS
Muscle Group: Thigs, Hamstrings, gluteus, Lower back.
Squats are another fundamental exercise that plays a crucial role in building lower body strength and enhancing overall fitness. Known as a compound movement, squats engage multiple muscle groups, making them an efficient and effective component of any workout routine.
CALISTHENICS
Dead Bug
Push-up
Pull-up
Front Plank
Bird Dog
Leg Raise
Tricep Dips
Squat
Superman
Lunge
Calf Raise
Bridge
Reverse Plank
Crunches
Benefits of Squats
Leg Strength: Squats primarily target the quadriceps, hamstrings, and glutes, helping to build strength and muscle mass in the lower body.
Core Engagement: While squats are primarily a leg exercise, they also require core activation to maintain balance and stability, promoting overall core strength.
Functional Fitness: Squats mimic everyday movements like sitting and standing, improving functional fitness and making daily activities easier.
Calorie Burning: As a high-intensity exercise, squats can help increase calorie burn, contributing to weight management and overall fitness goals.
How to Perform a Standard Squat
Starting Position: Stand with your feet shoulder-width apart and your toes slightly pointed out.
Keep your chest up and your shoulders back, with your core engaged.
Lowering Phase: Inhale as you bend your knees and hips to lower your body as if sitting back into a chair.
Ensure your knees track over your toes, but do not extend past them.
Rising Phase: Exhale as you push through your heels to return to the standing position.
Focus on squeezing your glutes at the top of the movement.
Repetitions: Start with 10-15 repetitions and increase as your strength and confidence grow.
Variations and Progressions
Goblet Squats: Hold a dumbbell or kettlebell close to your chest to add resistance and challenge your core.
Sumo Squats: Widen your stance and turn your toes out more to target the inner thighs.
Jump Squats: Add a plyometric element by exploding into a jump as you rise from the squat position.
Pistol Squats: Perform single-leg squats for advanced balancing and strength challenges.
LEVEL 1: High Squat (hips end higher than the knees)
LEVEL 2: Regular Squat (hips end at the level of the knees)
LEVEL 3: Complete Squat (hips end lower than the Knees).
Common Mistakes to Avoid
Knee Alignment: Ensure your knees do not cave inward as you squat to protect your joints.
Back Rounding: Keep your back straight and avoid rounding your spine to prevent injury.
Shallow Squats: Aim to lower your thighs parallel to the floor for maximum benefit.
Incorporating squats into your fitness routine can significantly enhance lower body strength, improve core stability, and support functional fitness. With various modifications and progressions, squats are suitable for all fitness levels, making them an invaluable exercise for anyone looking to improve their overall health and performance.