How do you do a perfect squat?

Over the years, numerous exercises have been developed to train your muscles, but none of those exercises is so old and still as popular as the squat. The squat is sometimes called the "mother of exercises", because he is used in a lot of sports, and because you train a large number of muscles at the same time.

If you want to do bodybuilding, just want a little more muscle, or want to be able to participate in certain sports, the squat is therefore an essential exercise. It is therefore important that you know how to perform such a squat optimally so that you can achieve the maximum result. I want to help you with this article.

I will discuss why the squat is such an effective exercise, how to perform the perfect squat, and what specific variations on the squat you can still perform. This way you do not stand in the way of working on the body that you always wanted.

Which muscles do you train with squats?

Before you decide whether squats are useful to you, you obviously need to know which muscles you train with. Like I said, squats are also called "the mother of exercises" because they train many different muscles. That's why squats will almost always fit into your workout, whatever your fitness goal. With squats train the following muscles:

• The erector spinae (back muscles)
• The gluteus maximus (large gluteal muscle)
• The hamstrings
• The quadriceps

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The erector spinae (back muscles)

The erector spinae or back stretcher is a group of long back muscles that is important for stretching and bending the back (as the name of this muscle group probably already suggested). When you do a squat, you contract these muscles when you go up and when you go down. This means that these back muscles are actually continuously busy during squatting.

Training your back muscles is very important if you also want to train your abdominal muscles. If you train only your abdominal muscles, but not your back muscles, you can, as it were, "bend" backwards. This gives you a very strange attitude, and of course you do not want this.

The gluteus maximus (large gluteal muscle)

squat 3 The squat is known as an exercise with which you train your buttocks, and this is certainly not a myth. Squatting is one of the best ways to train the gluteus maximus. This is the largest of the three gluteals, and also the muscle that largely determines the shape of the buttocks.

Ball muscles are generally seen as attractive in both men and women. In women, they provide rounder, larger-looking buttocks, which most men find very beautiful, but women can also particularly appreciate a muscular buttocks in men.

The hamstrings

The hamstrings, also called the back thigh muscles, is a collective name for the three muscles that are located at the back of the upper leg. These muscles run from your buttocks to your lower leg. During squats you use these muscles very intensively to keep your body up.

Hamstrings are often seen as the measurement of how agile someone is, and are important in activities such as football, running, cycling and swimming. In addition, it is very important to train these muscles if you also train the rest of the muscles in your body: if you neglect your hamstrings, your legs will seem weird, small and out of proportion to the rest of your body.

The quadriceps

The quadriceps, also called the four-headed thigh muscle, is a muscle that sits at the front of your thigh, just on the other side of the thigh than the hamstring. The function they perform at squats is very similar to the function of the hamstrings, and so these muscles are also highly trained by this exercise. The benefits of well-trained quadriceps are very similar to those of hamstrings.

Other positive effects of squats

Besides the fact that squatting for many muscles is a very effective training method, the exercise has even more advantages. I will briefly discuss two of these benefits, namely:

• The production of testosterone and growth hormone
• Effective burning of body fat
• The production of testosterone and growth hormone

When you exercise, you always make testosterone and growth hormone. In people who squat, however, the production of these substances appears to be a lot higher than with people who only do other exercises. This not only has a positive effect on the aforementioned muscle groups, but on all muscle building in your body.

People with more testosterone and growth hormone in their bodies can build muscle mass more easily, so also in other places in your body you will find that by doing squats you will suddenly become more muscular.

For the women who are afraid that this will give them a very masculine figure; do not worry about this, you need a lot more testosterone than you could ever make with squats.

Effective burning of body fat

If you want a more muscular look, it helps the visibility of your muscles enormously if you lose some fat. Fortunately, squats are ideal for burning body fat. During this intensive exercise you burn a lot of calories, so your belly will melt away like snow in the sun.

How do you perform the perfect squat?

You now know which muscles you can train by doing squats, and you have probably come to the conclusion that squats can also be very useful for you (they are for almost everyone). But of course you are not there yet: before you can start, you need to know how to perform a squat in the right way.

Clip from Sian Walton

You can perform a squat by standing upright, with your feet slightly apart (about the height of your shoulders, but slightly narrower or wider as well.) Your feet should point out about 30 degrees.

Then you stretch your arms straight out in front of you, and you "sit" like you would in a chair. However, you do not sit completely on the ground, but you keep squatting above the ground at the point where your thighs are about as straight as the ground.

It is important that you do not let your knees protrude beyond your toes. If you do, you will have difficulty keeping your balance, and you will train your muscles less effectively. You must hold each squat for about a second or two. If you are just starting out, it is enough to do three sets per day of ten squats per set.

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