Squat Exercises
The squat is a fundamental movement pattern that involves bending at the knees and hips to lower the body toward the ground. It is a key exercise for building lower body strength and stability, as well as enhancing athletic performance.
Muscles Involved
Benefits
- ✓Improves lower body strength
- ✓Enhances core stability
- ✓Increases functional mobility
- ✓Boosts athletic performance
- ✓Promotes joint health
Best Squat Exercises
Keep your chest up and elbows inside your knees.
Ensure proper bar placement and maintain a neutral spine.
Push through your heels and avoid locking your knees at the top.
Use the box to control depth and reset your position.
Keep your back pressed against the pad throughout the movement.
Maintain an upright torso to prevent forward lean.
Focus on keeping your front knee aligned with your toes.
Programming Advice
Incorporate squats into your training program 1-3 times per week, adjusting volume and intensity based on your fitness level. Aim to progress gradually by increasing weight or repetitions over time.
Common Mistakes
Knees caving in
Focus on pushing your knees outward during the squat.
Leaning too far forward
Maintain an upright torso and engage your core.
Not reaching proper depth
Work on flexibility and mobility to achieve a full range of motion.
Lifting heels off the ground
Keep your weight distributed evenly through your feet.
Rounding the lower back
Engage your core and keep a neutral spine throughout the movement.
FAQs
How deep should I squat?
Ideally, you should aim to squat until your thighs are at least parallel to the ground.
Can I squat with an injury?
Consult a healthcare professional before squatting with any injuries to determine safe modifications.
How can I improve my squat form?
Practice with lighter weights and focus on technique before increasing the load.
What are some alternatives to squats?
Alternatives include lunges, step-ups, and resistance band exercises.
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Master squat movements with SHFT
Every movement pattern, programmed into your personalised training plan.