Boost your strength 4x with Squat.

Squat

In the world of fitness Squat is a compound exercise to building in strength and conditioning. It's a full body exercise, squat primary target the thighs, hips, quads and hamstrings as well as strengthening the bones and ligaments . Squats are considered a vital exercise for increasing the strength and size of the legs as well as developing core strength. Squats cover all body parts including stability this squatting should done in proper form. Squat also used physical therapy it can be used for some rehabilitative activities because they acuminate stability without compression on joint.

Squats has important role in strength exercise like 

• Powerlifting 
• Deadlifts
• Bench Press
• Recreation exercise program

Strength boosting tips:-

You can increase your power, speed and strength by adding resistance to squats. One study discovered that the physical demand of exercises with resistance in increases in a linear relationship with Intensity. It is easy to trick your mind using resistance training you can do more reps of exercise in comparison of heavy weight. You can increase the resistance by chains and rubber bands.

Benefits of squat 

• Increase body strength and muscles.

• Burn Fat.

• Increase mobility and flexibility.

• Improve posture.

• Improve balance.

• Proper circulation.

• Get rid of cellulite.    
• Build Core strength.
• Tone Abs, legs and butt.

Squat.

Follow these steps to perform squats

Body-weight squat

1. The squat movement begins with Standing.
2. Put your hand straight ahead or up. (You can choose another method, moto is not engaging in hand)
3. The feet must be stable.
4. Heels on floor.
5. Move hips back.
6. Bend the knee, but make sure knee must not go forward. 
7. Knee and Toes must in a straight line. Shown in pic
8. Return in initial position.

* You can choose parallel squat or deep squat*

Parallel Squat -  When the hip is alignment with top of the knee.

Deep Squat     -  When the hip is itself below the top of the knee.

Weighted Squat

1. The weighted squat movement also begins with Standing.
2. Put some weight using (Loaded barbell, kettle bell, Dumble etc.)
3. The feet must be stable.
4. Heels on floor.
5. Move hips back.
6. Bend the knee, but make sure knee must not go forward. 
7. Knee and Toes must in a straight line. Shown in pic
8. Return in initial position.

*When barbell used, it may braced (strongly) across the upper trap muscle (a high bar squat) or held lower across the upper back and rear deltoid (a low bar squat)*Proper posture is very important, otherwise this lead major injuries *

Some posture mistakes 

1. Heels not on floor.
2. The knee is not aligned with the toes.
3. Poor Foot placement.
4. Allowing the back to round.

Common error causes injury 

Descending too rapidly and flexing the torso too far forward. Rapid descent risks being unable to complete the lift or causing injury. Over-flexing the torso greatly increases the forces exert on the lower back, risking a spinal disc and herniation.If you have concerns about the health of the knee joint do not perform squat. If the knee is not tracking over the toes during the movement, twisting in knee lead affection in ligaments.

Variation 

• Back Squat.        

• Sumo Squat.

• Hindu Squat.(uthk-baithk)

• Pistol Squat.

• Bulgarian Squat.

• Split Squat.

• Face the wall Squat.

Let me know about your variation and views.

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