The Power of the Squat: A Comprehensive Guide

The Power of the Squat:
A Comprehensive Guide

The squat, one of the king of poly-articular movements, the squat calls on a large part of the muscular system. But when poorly executed, it can also be a source of injury.

Here are the main lignes

-> The main muscles:
Quadriceps, hamstrings, gluteus maximus and medius, erector spinae and abdominals.

-> Posture:
The bar is positioned on top of the trapezius, shoulder blades together and gaze fixed. The abdominal muscles are contracted into a natural arch. Feet at least shoulder-width apart.

-> Execution:
Take a breath and perform a flexion of the legs, pushing the buttocks backwards while keeping the torso as straight as possible and the abdominal strap contracted, knees pushed outwards.
Then push into the feet to return to the starting position and exhale at the end of the movement.

-> Tips:
▶️ If the torso tends to lean excessively forward on descent due to a lack of ankle mobility, it's possible to install a wedge under the heels to reduce the overhang.
▶️ In the same way, you can position the bar on the lower part of the trapezius to limit tension in the lower back.

Thanks you for reading.