SQUAT | Understanding The Types
Squats are a compound exercise in which multiple muscle groups work together simultaneously. They are great for building lower body strength, improving balance and stability, and enhancing functional movements like sitting, standing, and walking.
Squats primarily target the quadriceps, hamstrings, gluteus maximus, adductors, and calves. Additionally, they engage the core muscles for stabilization.
Bodyweight Squat:
Procedure:
- Stand with feet shoulder-width apart or slightly wider, toes pointing slightly outward. Keep chest up, back straight and core engaged.
- Begin by lowering body as if sitting back into a chair, keeping weight on heels. Lower hips down and back while bending knees.
- Aim to lower until thighs are parallel to the ground, or as low as comfortable while maintaining proper form.
- Press through heels to return to the starting position, squeezing glutes at the top of the movement.
- Dosage: Start with 2-3 sets of 8-12 repetitions, adjusting weight and reps based on individual fitness levels and goals. Rest for 1-2 minutes between sets.
** For added resistance: Hold weights (like dumbbells or a barbell) at shoulder height or by sides.
** For balance: Keep your arms straight out in front or place on hips.
Variations:
- Chair Squat:
Stand in front of a sturdy chair with feet shoulder-width apart.
Keep weight on heels and lower until buttocks touch the chair.
** Gradually decrease the height of the chair as strength and confidence increase.
- Wall Squat:
Stand with back against a wall and feet about a foot away from the wall, shoulder-width apart. Lower body by sliding down the wall.
- Goblet Squat:
Hold a dumbbell or kettlebell with both hands at chest level.
- Split Squat:
Stand with one foot forward and one foot back.
Lower body by bending knees and hips, keeping front knee aligned with ankle.
Lower until back knee nearly touches the ground, then push through front heel to return to the starting position.
- Pistol Squat:
Stand on one leg with the other leg extended in front.
Lower body by bending the knee of the standing leg, keeping the extended leg straight.
Push through the heel as above.
** Maintain balance and control throughout the movement.