3 Exercises To Help Master Your Squat

Even though the squat is considered by many to be a “leg” exercise, it’s really a full body movement that works all the major muscle groups in the body.

Whether your goal is to gain strength or weight loss, squats are one of the best ways to get there. And the back squat will provide the best way to keep increasing your progress.

Now in order to be confident with the back squat its good to master some regression exercises first.

The 10 Simple Fundamentals of a Squat 

1) The setup for the squat exercise is incredibly simple. Stand with your feet slightly wider than your hips.  Your toes should be pointed slightly outward

2) Think about carrying the weight on the heels and the balls of your feet. You should be able to wiggle your toes throughout the entire movement

3) Once in position begin by pushing your hips/bum back.

4) AS your hips begin to go back, bend your knees at the same time. You should start to descend towards the floor.

5) Keep your back straight, with your chest and shoulders up. This will keep you in a safe and efficient position

6) As you squat down, focus on keeping your knees in line with your feet. If your knees point inwards focus on pushing them outwards,

7) Squat down until your hip joint is lower than your knees. If you struggle to hit this depth just go as deep as you can.

8) At the bottom position, breathe out and drive through your heels as you push back up. Extend the knees and hips.

9) Drive your knees out the same way you did on the way down. Squeeze your bum at the top to make sure you’re using your glutes.

10) Stand tall in the start position in a secure posture to complete the rep.

If you want to be taught these techniques by a trainer in an awesome group environment , hit the link !

The body weight squat 

  • Apply these ten fundamentals.
  • No weight.
  • Arms out in front.
  • Sets of 6 – 12 reps

The Goblet Squat 

  • Apply the Ten Fundamentals
  • Hold a Kettle Bell close to the chest – Ressistance
  • Keep yourself uprightt
  • Sets of 6 – 12 reps

The Box squat 

  • Apply the Ten Fundementals
  • Position the barbell across the top of your shoulders.
  • Position the box behind your heels
  • The box should be knee height – 1-4 inches above knee height
  • Touch the glutes to the box the drive up

Back squat

  • Apply the Ten Fundementals
  • Position the barbell across the top of your shoulders.
  • Keep yourself uprightt
  • Sets of 6 – 12 reps

If you want to be the next success story. Why not start with a free trial ?

Hit the link below !