Squats
Squat (Knee Bend)
1️⃣ Targeted Muscles
- Primary: quadriceps, glutes, hamstrings
- Secondary: Core, lower back
2️⃣ Why Are Squats So Effective?
- Full-body exercise with massive muscle & strength gains
- Improves stability, mobility, and coordination
- Triggers high growth hormone release (essential for muscle growth)
- Functional: Mimics natural movement patterns used in daily life
3️⃣ Proper Execution
1. Starting Position:
- Feet shoulder-width apart, toes slightly pointing outward
- Keep your chest up, shoulders back, and engage your core
2. Descending Movement:
- Push your hips back as if sitting on a chair
- Keep knees aligned with toes (don't let them cave in!)
- Depth: At least parallel to the ground, ideally lower (full range of motion)
3. Ascending Movement:
- Drive up explosively, pressing through your heels
- Bring your hips forward and squeeze your glutes at the top
🔥 Pro Tip: Squats with a barbell are the most effective variation for maximum strength and muscle growth!
4️⃣ Common Mistakes & How to Avoid Them
❌ Rounded back: Maintain an upright posture!
❌ Knees caving in: Always push them outward, in line with your toes.
❌ Not squatting deep enough: Only deep squats fully activate the glutes.
5️⃣ Pros & Cons
✅ Maximum muscle growth due to full-body activation
✅ Strengthens joints and improves functional strength
✅ High fat-burning potential due to large muscle commitment
❌ Requires good technique and mobility
❌ Incorrect execution can lead to knee or lower back issues