How to do squats

Squatting is an action that appears in almost all sports. It is very simple, but it is a bit difficult for some people. It is not so easy to do a standard squat. Some people squat to shape their body or improve lower limb strength, while others do it to improve their jumping ability. In short, squats are very effective in practicing leg strength. So, how do you do a squat specifically? Let’s analyze it together.

Squat with hands in front: If you can't squat down, just squat to about 45 degrees. Then use this squat to squat to 90 degrees and practice slowly. Get familiar with the movement structure of the squat, get familiar with the feeling of the knees and hips opening at the same time, and slowly transition to the squat with hands in the back. If you still can't squat to 90 degrees with your hands extended in front of you, your options are to do squats with a fitness ball, or elevate your feet, or improve your ankle flexibility so that you can squat to 90 degrees.

Squats with hands behind: This movement is a must when practicing squats. While keeping your chest and abdomen upright and your back straight, pay attention to two key points: retract your shoulder blades and tighten your hips and try to lift them upwards to avoid reverse rolling of the pelvis and allow the adductor thigh muscles to participate in the force.

Squatting with knees not above toes and squatting with knees above toes:

However, toe training is a conservative training promotion concept with no actual functionality. It has no effect on sports injury prevention and sports performance. Over-emphasizing the knees during weight-bearing training but not the toes will result in a higher risk of injury. Squatting with your knees over your toes is a way to conform to the body's natural movements. It will not hurt your knees as long as your center of gravity remains on the soles of your feet.

There is another way to squat: stand with your feet slightly wider than your shoulders, toes of your feet pointing slightly outward at 11:05, chest up and abdomen in, cross your arms behind your head, raise your head slightly, open your elbows and tighten your shoulder blades backwards, keep your back straight when squatting, tighten your abdomen and waist, tighten your hips and slightly lift them upwards, keep your center of gravity on the soles of your feet, and move your center of gravity slightly back when standing up. Pay attention to the order of force, try to open your knees and hips at the same time, and keep your knees stable and in the same direction as your toes. The lower the squat range, the better, provided that the movements are standard.

The squat action not only shapes the body or increases muscle strength, it is a basic movement pattern of the human body that appears in many different sports. Good squat movements and force patterns can bring better athletic performance and reduce the risk of sports injuries. Shaping becomes more like an accessory after the ability is improved.

According to the above introduction, we know that squats are divided into different types, and different squat methods can exercise different parts of the body. Therefore, if you want to exercise through squats, you must choose the correct squat method. Squats are very effective in shaping the body, but it is best to do them under the correct guidance of a fitness coach and from a professional perspective, which will produce better results.