The squat is one of the best leg exercises that you need to include in your workout programme, especially for your lower body. There are many different variations of the squat. Instructions to these different variations of the squat will be down below.
A few things that you need to take into consideration before performing a squat is your mobility. Your mobility will play a key role in how a squat is performed and if you are able to perform the squat correctly. If your mobility is not up to par or correct for the squat, you will increase your chances of injury. This happens when the lower back bends instead of staying perfectly flat, or arching.
The best way to prepare for a squat is by doing dynamic stretches. This will help loosen up the hamstrings, the most important thing you need to loosen up to perform the exercise correctly. When your hamstrings are stiff, you cannot perform the exercise correctly. The squat also helps to slightly improve your stability, unlike the machines, such as leg extensions or a leg press.
So, with that all said and done, the squat is one of the best compound exercises that you can do. Check the different variations of instructions for different versions of the squat.
Body weight squat
Starting position – make sure that your feet are shoulder-width apart. Start the exercise by lowering yourself as you would if you were to sit on a chair. Your knees may bend slightly more than 90 degrees and then you push yourself back up. You do this in a controlled motion.
Key factors to take into consideration; do not let your back bend while doing the exercise and do not let your knees go past your toes.
Goblet squats with dumbbell
Starting position – grab the dumbbell with both hands. Make sure that your feet are shoulder width apart or slightly more and rotate your feet slightly outwards. Start by lowering yourself in a controlled motion. Lower yourself until your knees are bent 90 degrees or more and then push yourself back up.
Key factors to take into consideration; do not bend your spine. Keep your chest pushed out during the motion, after exercise and also pretend that you’re taking a seat on a chair as you go down.
Barbell back squats
Before you start, make sure that the squats rack is adjusted for your height.
Start the exercise by un-racking the bar and stepping back, about three steps. Make sure that your feet are about shoulder width apart or slightly more. Make sure your feet are less than 45 degrees rotated outwards. Before you lower yourself in a controlled motion, take a deep breath in. Start the exercise by driving your hips back and lowering yourself in a controlled motion until your knees are bent about 90 degrees or slightly more. Then, pushing yourself up and only when you are back in the position that you started. You can then exhale. Make sure that you perform the exercise while maintaining a neutral spine.
Never ending body weight
Starting position – stand with your feet wider than shoulder width apart, or shoulder width apart. Lower yourself in a controlled motion until your knees are bend slightly more than 90 degrees. Then push yourself back up, but stop short of full extension. Your knees should still have a slight bend in them. Then, lower yourself again to slightly more than 90 degrees. Push up again, short of full extension. Repeat this for a number of reps or until the time runs out.
Dumbbell front squat
Before you start with the exercise take a stance about shoulder width apart and the dumbbells up to the same height as your shoulders.
Start the exercise by lowering yourself down in a controlled motion as if you were to take a seat on a chair. Make sure that your knees are bent more than 90 degrees or 90 degrees before you push yourself back up. While performing this exercise try to maintain a neutral spine.