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. By working so many muscles at the same time, the cardiovascular system is also boosted.
Exercise
Squat
Warmup
Type: Bilateral
Equipment: Körpergewicht
Tutorial
1
Stand with your feet shoulder-width apart and keep your arms stretched out in front of you.
2
Lower your bottom slowly and in a controlled manner until your thighs are approximately parallel to the floor. Your back should remain straight.
3
Powerfully push your buttocks upwards by fully extending your hips and knees and straightening your upper body.
4
Perform the exercise until you have reached the specified time.
Tip
Engage your core muscles and buttocks and keep your back straight throughout the exercise. Go down until your thighs are approximately parallel to the floor. You can also go lower as long as your lower back remains straight. If your back is already rounded, don't go down so low. Perform the exercise at a moderate pace. Make sure you breathe evenly throughout the exercise.
Muscle groups
Primary
Gluteus Maximus
Thigh (quadriceps)
Secondary
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Body weight
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