The Squat is the King of all exercises; Not only do they help strengthen and condition the lower body and core but they can be adapted for almost anyone.
There are so many types, variations and progressions of squats the athlete needs to know the best squat favorable to the type of training they are carrying out and the capability to carry out the squat properly.
Here are two popular squats:
Body weight Frontal Squat is a key movement pattern for your lower body and core area.
Form and technique is key, so when squatting down your aim is to go down low as possible to improve your range of motion, but not compromising your technique at the same time.
– Start feet slightly turned out with your legs straight,
– hold chest up,
– keep neutral spine,
– ease back your hips,
– palms facing down with arms straight out,
– do not allow knees to surpass your toes, keep your heels on the ground,
– hold torso upright, keep head eye level and squat, and return to squat position.
Back Squat with barbell only is a multi-joint exercise and is a great foundation exercise for building strength and power in the legs, spine, and pelvis.
– Approach barbell rack and lower yourself under the bar
– rest bar on your upper part of back and place feet wider than shoulder width apart and lift and step back,
– look straight ahead, hold chest high, tense in your abs and glutes and start your descent, keep torso at constant angle, drop buttocks back, maintain neutral spine and lower body making sure to keep knees over your toes,
– keep bar stable and aim to reach thighs parallel to the floor, and return to starting position.