B01 – Squat

back to Exercises

Category: Leg

Equipment: Body Weight, Kettlebell, Clubbell, Mad Ball, Barbell, E-Board, E-Line, Wood Cubes, Balance Beam

Conditional skills: Strenght, resistance

Primary muscles involved: Quadriceps, Biceps Femoral, Buttocks, Lumbar

Equipment: Body weight

Description:

The exercise starts in an upright position, legs stretched out, head and eyes facing forward, chest outwards and shoulder blades adducted. The feet should be positioned at shoulder width, with the tips slightly extra-rotated. From this position, we will bend knees, hips and ankles in a controlled manner until we arrive with the buttocks below the knee line (with an angle greater than 90 °). The ascent phase involves a complete extension of the three joints
mentioned above. During the entire duration of the exercise it is of fundamental importance to preserve the physiological curves of the spine.

Performance points:

Maintenance of the physiological lumbar and dorsal curves throughout the execution; Correct setting of the knees in relation to the positioning of the feet (the knees follow the direction of the toes); R.O.M. corrected based on the motor skills of the subject

Common mistakes:

• Accentuated kyphosis at lumbar and dorsal level.
• Valgine knees during the exercise.
• Remove the heels from the ground

Variants:

• Isometric (maintain the squat position at the desired angle for a period of time established according to the objective);
• Jump (carry out an aerial phase upwards without shortening the Roma during the eccentric phase);

Kids didactics:

• Bend the legs until they reach the height of the knees.
• Always look ahead and do not “cross” your knees inward.

Info