Squats

Squats are one of the few effective exercises for working almost every major muscle group, including the quadriceps, hamstrings, glutes, back and calves, when done correctly.

Learning proper squat technique comes down to ingraining a few simple skills and following a few effective tips (which you'll learn next).

The back squat is the most widely used and highly prized form, but variations such as front squats, goblet squats, and Bulgarian split squats can be equally effective.

According to bodybuilding theorists, if you don't squat, you're making a big mistake.

Of course, you can tone your legs without squatting (there are many other exercises you can do to train your quads, hamstrings, glutes, and calves), but the reason the barbell squat is the sole leader is because it is the most hard exercise.

It requires almost every major muscle group in your body to work together (coordinated) to create enormous force, as well as near-perfect form if you're ever going to squat any significant weight.

You can cheat on the bench press and even the deadlift and end up lifting heavy weights, just not on the squat.

If you do not have sufficient strength and technique, you will not succeed in this exercise.

It's also one of the best compound exercises for developing every major muscle group in your body, from tip to toe.

By the end of the article, you'll learn how to squat with near-perfect form, the best variations, 12 ways to improve your classic squat, and a simple but hard, effective workout to boot.

What muscles work when squatting?

The squat is a unique exercise that works almost every major muscle group, including the arms, chest, and shoulders.

In particular, it helps you develop:

quadriceps femoris muscle (quadriceps);
gluteal muscles;
hip flexor and extensor muscles;
latissimus dorsi muscle;
trapezoid;
calf muscles.

As you probably know, most muscles in the body have antagonists - muscles that are opposite in action, that is, when the muscle is active, the opposite one relaxes.

For example, when you curl a barbell with your biceps, your triceps are relatively inactive. And when pressing with a narrow grip, the triceps work, but the biceps are practically not.

The quadriceps and hamstrings have a similar relationship, but thanks to a quirk of human anatomy called Lombard's Paradox, the squat is able to engage both of these muscles at the same time. This is one of the reasons they are so effective (and complex).

Barbell squat technique

Squats are the most useful and effective for gaining muscle mass and strength, but at the same time they require good technique, otherwise they can become dangerous.

So let's figure out how to squat step by step.

Let's look at the three steps to proper squat form, starting with preparation.

Preparation

Proper preparation comes down to several points:

Set the height on the frame (stand); Place the bar on the frame; Grab the bar; Remove the projectile from the rack; Positioning the legs.

Let's take a closer look at each of these points.

Rack height

First of all, make sure that the stand is not too high or too low.

You should be able to remove the bar without sitting under it or standing up on your toes.

This is approximately 3-5 cm below the final height of the bar when you stand up, or approximately at the top of the sternum.

Experiment with an empty bar to determine the height you need.

There are two ways:

High position;
Low position.

squats high low Both methods have pros and cons, but the differences are minor and ultimately you should do what works best for you.

Low position. In a low squat, the bar is positioned in the middle of the trapezius and rear delts, as in the picture above.

The benefits of this method are that it allows you to lift a little more weight, it engages more of your hamstrings, and it generally feels safer. Therefore, many people (new to the gym) prefer this method.

The downside is that it doesn't allow you to squat as deep as a high barbell position, and this can cause shoulder pain, especially if you squat several times a week.

High position. The bar is located at the top of the trapezoid, as in the picture above.

The benefits are that it allows you to reach more depth, it puts a bit of stress on the quads, and it doesn't impact the shoulders as much.

This is why advanced powerlifters and weightlifters train high and squat low in competition to lift maximum weight.

The disadvantages are that most people cannot squat heavy weights with a high barbell position, it requires more developed upper back muscles, and the technique is more difficult for beginners.

So which one should you choose?

It mostly comes down to personal preference.

You need to choose any one that is more convenient for you. For most people this will be a low position, at least at first, but try both and decide for yourself.

One thing to remember:

When you squat with a high barbell position, make sure the bar is on your trapezius and not on your spine. This is a common mistake, especially for people with small traps, and is the main reason why people feel the need to use pads (wrapping a towel around the bar).

A thumbless grip allows you to keep your wrists straight, especially when doing low squats. A full grip makes it easier to control the barbell and allows you to keep your hands closer together.

So which one should you choose? Use whichever one feels more comfortable.

Whichever you choose, try to grab the barbell as close to your shoulders as possible.

Some people also say that the wrists should only be straight, but this is not necessary. In any case, the weight of the barbell falls almost entirely on your back. Therefore, if you slightly change the position of your wrists to make it more comfortable, this is absolutely normal.

Preparing for barbell squats

Assessment of your condition:

When preparing for a barbell squat, you should start by assessing your physical condition.
This exercise puts a lot of stress on some areas, so you should pay attention to the health of your joints, especially your knees and spine.
If you experience any discomfort, you should consult a doctor or trainer and take into account all recommendations.
You may have to limit yourself to a light weight or just the barbell, but it may also be that you have to completely abandon this complex.

Warm-up:

The second important point in the preparatory stage is warm-up.
It should be performed before every workout.
During its execution, all muscles are warmed up and joints are worked in circular movements.
In addition, in the final stage you need to do stretching.
Particular attention should be paid to those muscle groups that are most involved in performing this complex.

Studying the technique of performing the exercise:

The final stage of preparation for beginners is to study the technique of performing this complex.
First you need to familiarize yourself with the theory, and then try it in practice under the supervision of a coach or a more experienced athlete using a bar without weight.
In this case, they will point out the mistakes you are making and correct your technique.

Removing the rod from the frame

Place your feet directly under the bar (not behind), take a deep breath, grab the bar, lift your chest, and lift the bar off the rack.

Take one step back with each foot, making sure you're planted firmly on one foot before you step.

Don't take many small steps back. This wastes energy and forces you to move further, and forces you to walk a long distance at the end of the approach, which can be unsafe.

Leg position

In order to determine the ideal width of your feet, you will have to experiment. To start, position your feet slightly wider than your shoulders:

leg placement

If you want to give more load to your buttocks, then a wide position of the legs is more suitable, but not too wide (so that the execution is comfortable). Remember, you can always work your glutes with other exercises.

If you fall back while doing the exercise, try placing your feet 3-5 cm wider. If you feel tension and compression in your hips in the lower position, try placing your feet 3-5 cm wider.

It is important to pay attention to several points:

The bar should move in a straight line up and down (not lean back and forth).
The back remains straight (do not bend).
Knees point towards the big toes.
Elbows remain in place.
The head is in line with the back.

{banner_st-d-2} Now in more detail:

First, take a deep breath, drawing air into your stomach. When you inhale, you should feel your belly expanding, not your chest.

Then press your tongue into the upper palate to close the trachea. Tighten your torso muscles as if preparing for a punch to the stomach.

Squeeze the bar as tightly as possible, open your chest and squat down, keeping your knees in line with your feet and leaning slightly forward.

In this case, you need to make sure that your knees do not converge with each other.

To avoid this during squats, think about the fact that you are pushing the floor apart with your feet.

Let's look at one of the most controversial issues in squats:

How deep do you squat?

There is a short answer to this: below the “parallel”.

This means that the hip joint is below the top of your knees, and the femur bone is parallel to the ground (or slightly below), like this: below parallel.

Anyone who's spent any time in the gym knows that most people don't get anywhere close to parallel during squats, meaning the most beneficial part of the exercise is lost.

Because the deeper you squat, the:

greater strength and muscle mass as a result;
the buttocks are better developed;
the hips take the pressure off your knees;
The lower back becomes stronger.

So, it's pretty clear that quarter and half squats are inferior in every way. And including them in numerous training programs without the correct technique is of little use.

Does this mean you should touch the ground with your buttocks? Not necessary. The full squat requires more joint mobility than most people, and it can be especially difficult for people with long thighs or torsos. However, if you can squat fully, it can provide additional strength and muscle building benefits.

What if you can’t even squat down to parallel?

Do not worry. Do your best to achieve parallel every time you squat, work on improving your joint mobility and it will come over time.

Climb

You have to focus on one word: tension.

One of the most common mistakes people make while lifting is relaxing a part of their body (upper back, abs, or grip of the bar).

You are only as strong as your weakest link. When one part of the body stops working at its full capacity, it becomes more difficult to complete the exercise.

For example, if you relax your upper back and chest halfway through a heavy rep, you will lose speed and likely end up leaning forward. Therefore, other muscles will be forced to work even harder to align, and if they fail, the set will simply end.

That's why most tips to help you rise encourage you to stay on your toes.

For example, here are some helpful tips to keep things on your toes:

Fire upward sharply after reaching the desired squat depth.

Move during the lift as if you were trying to throw the barbell off your back. This will help speed up the rise.

Imagine that you are pushing the floor apart with your legs. Guide your hips under the bar.

You may have noticed that there is a point just above parallel where, as you lift, the weight suddenly becomes much heavier and the speed begins to slow down. (If this makes you feel better, know that it happens to all elite powerlifters).

The keys to getting past this point are to start the lift with an explosive movement, hold air in your lungs, and drive your hips powerfully under your body.

Before we move on, let's look at a common problem people have when lifting: rounding the back.{banner_st-d-1}

How to keep your back straight

Many people have trouble keeping their back straight when lifting, and it ends up looking like this:

squat is impossible Some say that this is due to weakness of the core muscles. While this is certainly one factor, there are more reasons than meets the eye.

One of the main reasons is that they lift the buttocks faster than the chest.

Why is this happening? The main reason is that the barbell is too heavy.

There are several ways to fix this:

use lighter weights until you can complete all reps with correct form at any point in the squat;

keep your back as tense as possible. Many athletes don't think about their legs while squatting. Instead, they focus on keeping their chest position the same and pressing the bar into their back as if they were trying to bend it in half.

Imagine that you are trying to throw the bar off your back and forcefully drive your hips under the bar. (This is one of the best tips for those who want to squat heavy weights with proper form).

Strengthen your quads with lots of squats and assistance exercises.

breathe correctly. Inhale enough air to fill your lungs to about 80%, and hold it for the entire repetition (one squat). Many people let air out of their lungs when they rise. And this makes it very difficult to keep your back straight and tense.

We discussed in some detail the technique of performing one of the key exercises in weightlifting, bodybuilding, and powerlifting. In the second part of this note, we will look at other types of squats and 12 ways to improve your results.

Squat Variations

Barbell squats can be performed in various variations. Additional equipment and a different way of holding the barbell can be used for the exercise. There are different types of squats in this complex.

On a chair

Squats with a barbell on a chair help you learn to feel the bottom point of the exercise.
The main thing is to choose furniture of the right height.
For this you can use not only a chair, but also a sports bench.
It is important to maintain concentration and attention and not lower your body too sharply.
Sudden falls can cause impacts and damage to the spine due to the compression effect.
For these reasons, this type of squat is used more as a training or corrective technique, rather than as a main one.

Near the wall

Wall squats are performed without a barbell, since it will not be possible to hold it due to the peculiarity of the body position.
To increase the load, you can take one heavy plate and hold it with both hands near your chest.
Wall squats are more difficult than usual, since you have to strain extra to maintain balance when moving along one vertical axis.
The athlete places his feet shoulder-width apart and presses his back against the wall.
You need to lower yourself to a right angle at the knee joints.
At the bottom point, the body position is fixed, giving additional load to the quadriceps, and only after that can you rise.

With narrow feet

This type of squat differs from the classic one only in the location of the legs.
The feet are placed narrower than shoulder width.
When performing the complex, most of the load remains on the quadriceps, and the back part works as an auxiliary one.
This is due to the fact that with such a position of the legs it is impossible to lower to the maximum classic point.
The amplitude decreases, and, accordingly, the load on the back of the thigh.
But thanks to this, the load on the quadriceps femoris muscle increases.
The body position in this complex is no different from the classic squat - the back is straight, the heels are inseparable from the floor.

In the Smith machine

When using a Smith machine, the barbell is pre-set to a comfortable height position.
It should be slightly below the shoulders, so that it is comfortable to fit under it.
You need to take the bar slightly wider than your shoulders and also spread your legs.
The back remains perpendicular to the floor, and the pelvis is moved slightly back.
During a squat, the pelvis is pulled back even more, and the body is lowered just below the parallel of the hips with the floor.
At the bottom point, you need to make an effort and push your body, returning it to its original position.
During the entire exercise, the back remains straight, does not bend or round.

Frontal

When performing this type of exercise, the barbell is positioned on the front delts.
In this complex, the pectoral muscles and abs are more strongly involved.
Front deep squats are best performed by experienced athletes, as this technique is a little more complicated.
During squats, your arms hold the bar straight and your elbows are forward.
At the same time, the wrist is bent towards the athlete so that the palms seem to be looking up.
When lowering the body, the chest moves forward.
Due to this arrangement of the bar, part of the load is removed from the back and lumbar region, minimizing the risk of damage to the knee joints.
The depth is determined independently, but the most effective is to completely lower it until the back of the thigh and calf muscles touch.

Sumo with barbell (plie)

The plie or sumo exercise got its name due to the similarity with these names.
When performing this squat, the legs are placed as wide as possible.
Performing this complex allows you to work on a rather problematic area - the inner surface of the thigh.
It is technically more complex than classic squats, so it is recommended that you begin it after mastering the basic technique.

With a barbell overhead

Due to this arrangement of the load, the load on the body and shoulder girdle increases.
When holding the barbell above your head, you need to keep your arms straight. The grip on the bar should be wide enough.
When lowering down, the pelvis is moved back, while the back does not change position and remains as supine as possible.
When lowering to the lowest point, the athlete pushes himself out with the strength of his hips and buttocks, returning to the starting position.
In such a complex, it is especially important to maintain concentration and avoid swinging. Otherwise, if you lose your balance, you can get injured and simply fall.

Three popular squat variations

Back squats are the best leg exercise, but they are far from the only one.

Let's look at three variations that are worth knowing and that can be used instead of or in addition to the classic version with a barbell on the back:

Frontal.
Bulgarian split.
Goblet squats.
Front Squats

From the waist to the feet, they are no different from the classic ones. The key difference is that the barbell is held on the shoulders rather than on the back.

This is what it looks like:

The main advantage of front squats is that they place even more emphasis on the quadriceps and upper back and allow you to squat deeper than with the classic low bar position. In addition, they reduce the load on the knees and lower back, which makes them ideal for people who have any problems with the joints.

The disadvantage is that you cannot use heavy enough weights and this exercise is very awkward to perform.

It requires quite a bit of wrist mobility to do it correctly, so some people cross their arms like this:

This grip is more comfortable, but, unfortunately, less stable and is not suitable for working with heavy weights. This is why a traditional front squat grip is recommended, even if you can only grip the bar with one or two fingers.

Squats. The benefits of squats for legs and how to increase them

Barbell squats are an excellent exercise for developing serious strength and mass in the legs. If anyone complains that despite enormous efforts, there is little benefit from squats, never believe it. This can't be true. After all, squats are one of the most natural movements and the main basic exercise, performing which you can achieve impressive results. But if there are some problems in performing this exercise, then you should familiarize yourself with the recommendations, if followed, the benefits of squats will be several times greater.

Help.

If you use the help of a partner in training, then you need to refuse him when doing squats. Yes, that's not a typo. Most athletes training with heavy weights do not complete one set without assistance. But it’s impossible to determine what kind of work you have the strength to actually do. And there is a purely psychological effect. Performing an exercise with a huge weight on your own brings a feeling of greater satisfaction than with someone else's help.

But as they say: “if you’re not sure, don’t overtake.” This item is not mandatory for everyone.

Power frame.

The previous point sounds somewhat paradoxical. You need to work with huge weights to achieve progress in this exercise, but at the same time refuse help. But what about safety, protection from possible injury. There is one old method that is familiar to many athletes. This is the use of a power rack. With the help of this equipment, you can easily throw off the barbell if you no longer have the strength to stand up. In this case, before performing the exercise, it is necessary to install the stoppers slightly below the lower point of the amplitude of movement. With the help of a power rack, you can perform squats with any weight and not be afraid of being crushed by it.

Squat depth.

You can often observe beginner athletes in the gym who, having not yet really mastered the technique of doing the exercises, try to throw more discs on the barbell. At the same time, performing barbell squats looks like partial repetitions, the thighs do not even reach parallel to the floor. This manner of performing the exercise looks at least not serious and will not bring the proper return from this wonderful exercise. You need to squat at least to parallel, or even deeper. It is a well-known opinion that squatting to the lowest point is less dangerous for the knee joints. So here the deeper the better. Although if there is a fear of excessive development of the gluteal muscles, then it is better to limit the depth to just below parallel.

Bandaging knees.

If your goal is to lift maximum weight, as in powerlifting, then bandages will protect your knees from injury. But when the exercise is performed with an average number of repetitions, then bandages are not needed. In addition, the training will be excessively prolonged as a result of wasting time on the bandage, and there is unlikely to be any greater benefit.

Power belt.

A power belt is an excellent tool for preventing back injuries. In addition, it supports the abdominal muscles during straining in squats. The belt is especially necessary in approaches to the maximum. It can not be used except during warm-up.

Shoes for squats.

To perform squats with heavy weights, you need to have your foot on a solid base and your ankle securely locked. Therefore, springy sports shoes, such as sneakers, are not very suitable for this. It is better to use special shoes with hard soles - for example, so-called weightlifting shoes. In extreme cases, high-top combat boots may be suitable.

In general, do squats, there will undoubtedly be benefits. For example this one.

This might also be interesting:

Exercises for the deltoid muscles.
Pumping up your shoulders One-arm dumbbell row

Dips technique for pumping up the chest and triceps

Work with heavy weights

What do you mean by "big"?

The “big” range usually starts at about 80 to 85% of 1RM, or a weight you can lift no more than 4-6 times per set.

What this means in practice: If you currently squat with lighter weights, such as 70-75% of your one-rep max (1RM), and do 10-12 reps, you will see a significant benefit by changing to heavier weights (80 -85% for 4-6 reps).

There is no need to completely stop training in the 10-12 rep range. But to get stronger in a shorter period of time, you need heavier weights with fewer repetitions.

Use the right equipment

Shoes should have hard soles, durable and comfortable. The best option is weight lifters.

Knee pads. Very often it is not recommended to use elastic bandages. Because they accelerate the wear and tear of the knee joints. Knee pads in this sense are the ideal solution. Unlike bandages, they give the joint stability, support, retain heat (heated tendons and ligaments stretch more easily) and do not put excessive pressure on the joint.

Weightlifting belt. Numerous sports studies show that the belt improves your performance in squats and deadlifts, but, unfortunately, does not reduce the risk of back injury. Most athletes will 100% confirm that if you use a weightlifting belt correctly, you become stronger. Your results, although not very significantly, increase.

The right attitude

Don't start the approach half asleep. You need to cheer yourself up and get started (the right choice of music can help). Another simple but effective "trick" for increasing strength is to mentally visualize successful repetitions before approaching the apparatus.

Explosive Lift

Many trainers encourage super-slow reps as the best for muscle growth and strength, but numerous experiments prove otherwise.

Much of the research has been done on the bench press because it's technically easier to do, but the squat follows the same principles.

Research shows that, for example, in the bench press, lowering the barbell quickly (1 second) and immediately explosively lifting it up without pausing results in better results than lowering it slowly and then pausing explosively.

Therefore, do not squat and rise slowly. Get down and shoot up as quickly as possible, but don't forget about safety.

Squat more often

How often you should train to gain mass is a subject of ongoing debate. One thing we know for sure: if you want to get better at something, you should do it more often.

This applies to almost everything, barbell squats are no exception. The more you squat, the better your technique will become, which will inevitably lead to faster gains in muscle mass and strength.

So if you're currently squatting once a week and your progress has stalled, adding squats two or sometimes three times a week will help you make a breakthrough. However, you should always remember that the more often you do any exercise (especially such a basic exercise as squats), the easier it is to drive yourself into a state of overtraining.

How to do the exercise correctly?

It is very important to understand that there is a special squatting technique that differs from the traditional load performed since school gyms. The basic exercise has a number of features that are worth remembering.

Correct squats to increase potency look like this:

Starting position – stand straight, feet shoulder-width apart, toes turned outward by 45-50o.
Tightening the gluteal muscles before actually performing squats remains a critically important point. It is necessary to reduce them as much as possible and keep them in this state.
Keeping your back straight and your feet flat on the floor, you can begin.
At the lowest point you need to linger for 2-3 seconds.
Then smoothly return to the original position.

It is important to try to perform the stages of the exercise slowly, working the muscles. The buttocks should be tense during the full cycle, from the starting position until returning to it.

The recommended number of repetitions is 20, the number of approaches is 4. It is advisable to carry out such training daily. If you can’t immediately do everything as described above, you can slightly reduce the intensity of the load, gradually increasing it. Quality rest is one of the fundamental aspects of a good result. Don't forget about healthy sleep and normal nutrition!

Try different types of squats

Changing exercises too often can harm your progress because you will have to learn and master new movements. In general, you need to focus your main efforts on improving fewer exercises - this will pay you more dividends over time.

At the same time, grinding the same exercises for months or years is also not very productive.

As we've learned before, different types of squats work different muscle groups, and so systematically rotating them can prevent unbalanced muscle development that can interfere with results.

For example, let's say you squatted low for a month and hit a plateau. Instead of continuing to struggle through, you can switch to front squats for 8-12 weeks to strengthen your quads and upper back. When you return to low bar squats, your results will increase significantly.

Eat right

When someone complains that they are not gaining weight, size or strength, the first thing that comes to mind is that they are not eating enough. And often this is true.

If you want to gain muscle and weight as quickly as possible, you need to eat enough calories.

Let's just briefly explain that you need to have a calorie surplus per day (eat more calories than you burn).

For some very thin young men and women (ectomorphs), this is a truly difficult task. Sometimes you have to eat up to 4000-5000 kcal per day before muscle mass begins to grow.

You should always remember that increasing the number of calories you consume is a fairly easy way to increase both strength and muscle gain.

Back squat records

The barbell squat belongs to powerlifting. Like any sport, it has its own record holders. The squat can be performed with or without equipment.

In the first case, the world record holder is Sheinu Hamman. He performed a squat with a barbell weighing 457.5 kilograms.
Without the use of equipment, Mark Henry is considered the undisputed leader in this type of exercise. He was able to lift a barbell weighing 430 kilograms and perform a squat with it. This data is provided by a powerlifting federation called the IPF. It is particularly strict when it comes to performing complexes, which is why there are records that exceed these data.
The absolute world record holder is Vlad Alkhazov . He mastered a squat with a barbell with a total weight of 567 kilograms.
Andrey Malanichev was able to squat using bandages while holding a barbell weighing 450 kilograms. This record was set in 2010.

In addition to absolute world indicators, record holders exist separately for each weight category.

Microprogression of load

By far your number one goal is to increase your overall body strength over time.

Beginning athletes can easily achieve muscle growth without significant strength gains. But when you move to a higher level, strength and size become interdependent.

In other words, when the honeymoon period ends and your body no longer responds as strongly to training, you need to increase your strength in order to gain muscle mass.

There are no other options.

pancakes At some point you will notice that your results are no longer growing. Start adding small "micro" weights (light weights). Since adding 5 kg to the weight of the projectile, at some point it will become almost impossible.

This way you progress very slowly, but the progress does not stop.

Strengthen your quads and back

Barbell squats are one of the best ways to strengthen your quadriceps and back muscles. But over time, you will reach a point where in order to increase results, you will need to perform additional exercises to develop these muscles.

Regarding quadrats

dogs, then the best additional exercises are:

leg press;
leg extension in the simulator;
lunges with dumbbells.
For the back:
Romanian deadlift;
barbell pull to the belt;
hyperextension.

The General Effect of Back Squats

Squats with a barbell on your shoulders have a complex effect, as they work on several muscle groups at once.

The main area that reflects the results of such training is the quadriceps. Basically, barbell squats are aimed at increasing it.
In addition to the quadriceps femoris muscle, the gluteal area is worked out during squats. As they say, if you want to pump up your butt, do squats. This statement is true for this complex.
Indirectly worked out: the back of the thigh, calf muscles and abs.

Such training will affect all of the listed areas of the body.