Description:

The squat is a compound exercise that primarily works the muscles of the legs, including the quadriceps, glutes, and hamstrings.

Benefits:

The squat is a functional movement that helps to improve strength, stability, and mobility in the lower body.

Profile:

Equipment:	Barbell
Type:	Free Weights
Tempo:	3-0-1-0
Level:	Intermediate

Muscles:

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Push

Instructions:

• Step 1: Stand with your feet hip-width apart.
• Step 2: Keep your back straight, chest up, and core engaged.
• Step 3: Initiate the movement by pushing your hips back and down, as if you’re sitting back in a chair.
• Step 4: Lower yourself until your thighs are parallel to the ground or lower.
• Step 5: Drive through your heels to stand back up.
• Repeat the movement for the desired repetitions.

Common Mistakes:

• Rounding the lower back
• Leaning too far forward
• Knees caving in
• To avoid these mistakes, make sure to engage your core, maintain a neutral spine, and keep your weight in your heels throughout the exercise

Variations:

• Barbell Front Squat
• Dumbbell Squat
• Kettlebell Squat
• Goblet Squat
• Pause Squat
• Box Squat
• Zercher Squat
• and many more

Links to each will be provided as they are added to the website.

Safety Tips:

• Always perform a proper warm-up before squatting.
• Start with a light weight and gradually increase as you become more comfortable with the movement.
• If you have any pain or discomfort, stop the exercise and speak with a trainer.

Additional Information:

Squats are considered a fundamental movement in fitness and should be a part of any lower-body workout. Incorporating different variations of squats can help to target specific muscle groups, increase the difficulty and provide a balanced lower body workout.

EXERCISES