The squat is one of the basic exercises. The pressing movement performed here should be included in some form in every leg workout. It mainly trains the buttocks and the front of the thighs, but the remaining muscles of the legs are also used for stabilization. The core muscles are also stressed. This exercise can effectively increase the strength and mass of the leg muscles. Because so many muscles are working at the same time, the cardiovascular system is also boosted. The box squat is suitable for beginners to learn the squat movement.
Exercise
Box squat
Type: Bilateral
Rest: 210s
Equipment: Bank, Multipresse
Tutorial
1
Stand in the middle of the Smith machine. Position the bar in the middle of your upper back and hold it firmly with both hands. Stand with your feet shoulder-width apart and point your toes slightly outwards. There should be a box or flat bench behind you.
2
Lower your bottom down slowly and in a controlled manner by bending your hips and knees. Keep going down until your bottom is on the box. Your back should remain straight. Breathe in and hold the position briefly.
3
Powerfully push your bottom upwards by fully extending your hips and knees and straightening your upper body. You are now standing completely upright again. Exhale as you do this.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
IMPORTANT: Before performing this exercise, make sure you are performing it correctly. Have your execution checked by a qualified fitness trainer in your gym to avoid injury!
Make sure that your shoulders are slightly back and the bar is resting on your neck muscles. Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight centrally over your feet. Not too much on your toes or heels.
Once you have found a stable stance, 'screw' your feet outwards into the floor. Your feet remain in the same position, but the tips of your toes are pulled outwards as if you were "tearing" the floor. This will automatically keep your hips stable.
Push your knees forward in a line over your feet as you go down (i.e. slightly outwards). Try not to bend your upper body too far forward when going down.
Muscle groups
Primary
Gluteus Maximus
Thigh (quadriceps)
Secondary
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Bench
Smith machine
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