SQUATS

1) Initial and final position of the exercise: 

In the case of squat can be done in different ways: with the weight of the body itself, Fron squat, front squat with ketlebella, front squat with dumbbells, squat in the shape of a gun and stilt. 

The initial position of the usual squat to perform without material will be: Place the heels approximately in the width of the shoulders, with the feet out forming an angle of approximately 30º and trying to keep your feet on the ground all the time. We place the knees in the same direction as the feet and bend them slightly along with the hip. As for the lower backs, we´ll have to keep our backs straight at all times.

Working knee flexion we will push our body to be close to the ground doing squat. Depending on the type of squat the final position will be total or sufficient: that is, the lower the buttock, the greater the flexion os the knee and vice versa. Therefore, by making the opposite move by doing this (extension) we return to the starting position to be able to start with another squat.

2) The muscles most involved in this exercise are the following:

Unlike what you think, squats aren´t just an exercise that strengthens your legs. It is true that they will perform most os the exercise. However, abdominal and lumbar stabilization will also be worked on. The muscles that are worked are: quadriceps, aductors, major gluteum, hamstrings, twins, lumbar area, abs and in some cases arms. 

3) Exercise adaptations:

As mentioned above, there are many types or ways to do squats so depending on the way you do or the material used there may be various variants or adaptations of the basic exercise of the squat; among ot worked will not always be the same either.

For example, one of the squat types is Side Step Squat. For this type the feet start apart to the width of the hips with the tips forward. Perform a sit-until the thighs are as parallel to the ground as possible. We also keep the chest raised and the trunk activated and from this position we get a stilt with the right foot. Make sure the thighs are parallel and we´re still in squat position. Now turn right with your left leg so that your legs are back to the width of your hips. And in this exercise you can also make various arrangements; we can keep strideing to the right or do an amount on one side and then another three on the other.

As mentioned earlier, exercises can also be adapted to different materials. Squats can be made with dumbbells, bars, bags or bags with weight, among others. If we do it with one of these materials, we would also work other muscles, a bove all, the muscles of arms and shoulders, which we normally hold these materials with our arms. 

In a squat with bar, in addition to working several muscles of the legs, trapezoid, deltoid and infrespinous.