Bodybuilding and Weight Training/Squats
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Squats
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Main Muscles Used:
Quadriceps, Hamstrings, Glutes, and Calves
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Description:
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Squats are a foundational exercise in strength training, highly regarded for their ability to build lower body strength, enhance muscle hypertrophy, and improve overall functional fitness. They primarily target the quadriceps, hamstrings, glutes, and calves while also engaging the core, lower back, and even the upper body to a certain extent, depending on the variation performed.
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Safety Tips
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- Warm-Up: Always perform a proper warm-up to prepare your muscles and joints for the movement.
- Proper Form: Focus on maintaining a neutral spine and keeping the chest up throughout the movement.
- Depth: Aim to squat to a depth where your thighs are at least parallel to the ground. Depth may vary based on individual flexibility and mobility.
- Weight Distribution: Keep the weight evenly distributed across your feet, particularly pressing through the heels.
- Controlled Movement: Perform the squat with controlled movements, avoiding rapid or jerky motions to reduce the risk of injury.
- Breathing: Inhale as you lower into the squat and exhale as you drive back up.
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Mistakes to Avoid
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- Knee Valgus: Allowing the knees to collapse inward can strain the joints. Focus on pushing your knees outward.
- Lifting Heels: Keep your heels flat on the ground to maintain stability and proper weight distribution.
- Forward Leaning: Excessive forward lean can strain the lower back. Keep the chest up and core engaged.
- Overarching Back: Avoid hyperextending your back at the top of the movement. Maintain a neutral spine throughout.