1. To carry out the squats we explain two positions, the initial and the final:
- Initial position: You start with the seat with your feet under your shoulders. This gives your abdomen enough space to pass through your legs when we go down. So it will be easier to break the parallel. In addition, the feet must be separated at the same distance. That is, we cannot have the right foot wider than the left, for example. This would cause significant muscle imbalances and is dangerous. Another important factor is the height at which the feet are placed. It seems obvious, but the feet must be in line. Neither more advanced nor more backward. Not being in line can do more strength with one leg than with the other. In the long term, this causes a muscular decompensation and, therefore, injuries. The feet should look out. Specifically, about 30º. The main reason is that we want to create enough space for most of the muscles that make up this exercise to do and pick up squats in depth.
- Final position: Keep the lumbar area neutral during sittings. That means we should try not to go anywhere. The head should match the trunk. You should look away from the ground, if there is a wall, say you should look down.
2. At this point are cited the muscles involved in the squat exercise.
In the case of squats, the muscles most involved are those of the lower train. These muscles are quadriceps, abductors, buttocks, hamstrings, twins, abs, plumbars, and arms.
3. In addition to the previous point, we can find several variations when performing the exercise:
- Front squat: the same squat technique but here, the bar will be placed in front; placing the bar on the shoulders, raising the elbows.
- Zercher squat: the same squat technique but here, the bar will be placed in front; placing the bar on the elbow joint.
- Pistol squat.
- Bulgarian squat: Place it in front of a height and place one leg on it. With the same procedure; flexing the leg on the floor to 90 degrees.
- Using different materials: dumbell, rubbers, rods...
4. In the next point we will point out the most important points to avoid.
- Make that the knee doesn´t exceed the toe of the foot.
- Put the knees inside in the ascent or in the descent.
- Do not plant the foot well on the ground (without sinking).
- Place the weight on the vertebra and not the trapeze.
- Round the lumbar when we get to the lowest part of the squat.
5. In this last point we will mention the valuable tricks to carry out this exercise.
The most efficient trick for squats is executed with the help of a wall. Turning your back to the wall and two steps away from it, you perform a normal squat with your back straight and try to touch the gluteus to the wall.