Squatting exercises, or what is known as squat, are classified as the basic exercises that athletes need in their daily or weekly exercises.
Squat exercise also strengthens the bones, ligaments, and tendons of the lower body.
The squat exercise is a vigorous exercise in which the trainee lowers the hips from the standing position to the ground with the knees bent and then back to the stand, where the hip and knee joints bend with the pelvis back and keeping the back straight, and it is necessary to maintain the balance of the body during the climb to avoid injury Then, press the abdominal, pelvis, and thigh muscles to return to the full standing position.
Types of squat exercises
“Goblet Squat” exercise is one of the basic exercises for beginners in the practice of weight lifting, and it includes the exercise on the basic movement of a squat exercise with carrying weight in front of the chest and relying on the hips to put body weight on the heel during the climb.
With the increased endurance of the athlete, this exercise can be transferred to a more significant weight-bearing, as iron is placed at the elbows in front of the body to strengthen the muscles of the back and shoulders that carry the weight without bending while the hip muscles and legs perform the squat exercise.
Barbell Front Squat
Squat movement with weight in front of the body activates and strengthens the front half of the body, iron is placed on the close shoulders properly and then performed squat exercise, and this type of exercise contributes to strengthening the hamstrings, lower back, trunk and thighs.
The “Split squat” exercise helps increase the balance in the body where the iron is carried with one hand on one side, while it focuses on the ground from the other side, then the trainee descends on one knee, then repeats the exercise to the other side of the body, and it also contributes to strengthening The muscles of the forearms, back, and knees.
Bulgarian split squat
This exercise requires a high ability to balance as one of the feet is raised to the back and then perform squatting depending on the other foot, which is one of the exercises that strengthens the pelvis because the entire body weight is placed directly on the hips, and it also strengthens the tendons of the knees and trunk.
This exercise focuses on the strength of the legs where the weight of the body is placed on one of the legs during the performance of a squat, and the other leg is raised to the front, and the trainee also raises his arms forward to maintain balance. Beginners can use a seat to maintain balance and back safety while performing the exercise.
“Overhead Squat” is one of the most difficult types of squat exercises, and one of the most dangerous if it is not performed properly. It is an important exercise for weight lifters. While performing squats, the weight is carried by relying on the shoulders and raising the arms towards the ceiling without restoring it or pushing the weight towards the back. The head must be kept steady between the arms so that the weight is distributed over the shoulders, hips and heels.
Squat exercises schedule
The schedule of squat exercises varies according to the goal of the athlete trainee and his experience to be at a moderate pace for the beginner and increases according to the fitness of the trainee who generally needs to perform squats 2-4 times a week for new trainees who do not need to enlarge the size of muscles but to build them properly for a period ranging between 12 And 16 weeks, then the frequency and difficulty of the exercises increase with the increase of the trainee’s experience.
Squat exercises for slimming
Squat exercises greatly affect the shape of the external body as they work more to burn calories in a minute compared to the treadmill, and also contribute to increased endurance, which leads to an ideal metabolic and hormonal response to weight loss and speed up digestion by increasing fluid pumping in the body and disposal From toxins.
Squat exercises for fattening
On the other hand, squat exercises help build muscles properly and increase their size in the thighs and hips area if they perform with weight lifting.
Squat exercise errors
Although squat training is an essential element for athletes, it is one of the exercises that carries risks to the safety of the trainee, as it has been associated with many injuries of the spine and knees if they are performed incorrectly or in the case of using heavy weights in relation to the weight of the trainee, so it is advised to use Some equipment that reduces the risk of injuries such as a weightlifting belt that protects the back muscles and shock absorbers.
The benefits of squat exercises
Increased secretion of hormones: The squat exercise helps increase the secretion of hormones in the body, such as testosterone, which contributes to building the muscles of the body.
Increase the strength of the body: Squat exercises increase the body’s endurance and strengthen the lower body muscles such as hips, lower back and knees.
Improving flexibility: Moving down and up increases body flexibility, reduces back pain and improves body balance, making daily or sporting activities easier.
Prevention of injuries: Strengthening the muscles surrounding the knees and hips helps reduce the risk of injuries during exercise or running because it strengthens the muscles and tendons of the knees and thighs, and enhancing the strength of the trunk contributes to avoiding back injuries.
Bone strengthening: The bones interact with the pressure that is placed on them during the performance of squats, which causes stress, but continuing to do so helps to strengthen them and enhance their hardness.
Squat exercises provide many health and physical benefits, but they carry some risks to the health of the body and muscles in the event that squats are performed in a wrong way that may lead to rupture of the tendons of the knees and severe back and spine pain in the spine, especially when carrying weights due to the great pressure on the muscles.