Squat: correct execution, variations and common mistakes

The deep squat, along with the deadlift, is one of the absolute kings of exercises. There are no other exercises that engage so many muscle groups, cause such a good hormonal response andand above all, so closely replicate the basic movement patterns that man is naturally wired to do.

At the same time, however, these two exercises are very difficult to perform technically and the chance of injury is very high. So let's break down the deep squat to the last "components" - from the technique and muscles involved to common mistakes and their possible consequences.

What is a squat?

The squat is an absolutely pivotal exercise for all athletes across all sports. Anyone can imagine what a squat looks like, even a non-sporting person. But to achieve the desired success, you need to have the right technique, which is extremely demanding on stability, mobility and flexibility.

And although it will take some time to master the squat technique, you will see thatthe results will be worth it and you will reap the benefits of heavy squats in any sport.

The muscles involved in the squat

It's probably obvious that the main muscles working in the squat are the quadriceps, which are used to lift the body from a deep squat to an upright stance. As you descend into a deep squat, the hamstrings and adductors on the inside of the thighs begin to contract.

Another muscle involved is the large gluteus maximus, which provides both the gradual descent and the explosive upright. Not to be overlooked are the spinal extensors, which ensure correct posture in the lower back and hips.

Proper squat technique

Explaining the correct technique through a written article is almost a superhuman feat, howeverbut here we will try to explain at least the basic principles that must be taken into account. Before you start squatting, try to work on mobility, flexibility and stability.

Here it is worth remembering that bodybuilding or other strength sports are not a sprint, but a marathon, so do not underestimate the preparation.

Flexor moments

First of all, it is important to note that the body must overcome 4 flexor moments (i.e. moments when flexion occurs), which can be a hurdle for many exercisers.

1. Flexor moment of the spine

When performing squats with weights, spinal flexion can occur at higher weights. This situation is due to the horizontal distance of the dumbbell from the single intervertebral joints, the degree of forward lean in the squat and, last but not least, the weight of the axle itself.

Simply put, the higher on the trapezius you have the axle placed, the more the waist tends toto flex, and likewise the more forward you are, the harder it is for the erectors to keep the back straight.

2. Ankle dorsiflexion moment

Unfortunately, basic information such as the fact that weight should be distributed on the foot at 3 points (heel, toe and little toe) is not talked about much. However, it is the uneven distribution of weight that may be behind dorsal ankle flexion.

One of the few people who talk about even weight distribution in squats is Jonáš Petřík. So if you want to learn more about his squat execution and get some tips, definitely check out the following short and clear video:

3. Knee Flexor Moment

This moment is dependent on the distance of the center of gravity of the body and knees to the barbell. So with your axis on your back, you should definitely not lean too far or bend too far.t, which is closely related to the previous point-distributing your weight evenly across the 3 points.

4. Hip flexor moment

Hip flexion is determined by the distance of the body's centre of gravity from the hips. If you lean forward during a squat, the hips will move backwards and thus flexion may occur.

Bandages for squats

You've probably noticed that many people in the gym use different bands during squats.different bandages - either powerlifting bandages or regular neoprene sleeves. However, it's not easy to clearly define when it's appropriate to use bandages.

Generally, it is recommended to use them if you squat more than 1.5 times your own weight for 5 reps. Neoprene sleeves can be used at almost any time as they keep the joints warm and prevent ligament damage.

Powerlifter bandages are especially suitable for powerlifting competitors, they are not a good choice for other exercisers.

Belt for squats

The squat belt is perhaps the most commonly used and also a rather controversial squatting aid.

This is because it engages the mid-body and deep stabilization system (DSS) for all the basic exercises. The belt then serves to substitute the function of these muscles and stabilize the lumbar spine. However, overuse of this aid can be very counterproductive because you eliminate the functioning of the HSS and weaken it. In addition, you should be able to engage the midsection for basic exercises without a belt.

Therefore, we recommend using it only for the heaviest work series.

Heavy squats vs. Light squats

Some bodybuilders have long presented the view that "light" squats are basically non-existentbecause squats must always be "heavy" to get the results you want.

If you are just starting to find your way around the gym and don't do squats regularly, the opposite is true. In fact, you should learn how to squat before you start squatting. Only then should you gradually start squatting with the axle.

From my own experience, I recommend starting with 10 or more reps, both to get the technique down and to get your knees used to the load.

Where should the knees go?

It is also a common myth that the knees should not point in front of the toes when squatting. This is nonsense, however, as in some cases this is necessary to prevent flexion of the lower back.

It is important to be careful that the knee does not "wrestle" inwards. If this is happening to you, it is probably poor mobility, which regular stretching will eliminate.

Squat Variations

Just like all other basic exercises, the squat has many different variations that load different muscle groups. In addition to the classic deep back squat, it is also worth including the following exercises in your workout:

Front squats

Front squats are performed with the classic axle fixed on the front of the deltoid muscles of the collarbone. The position of the legs, the strengthening of the middle of the body and the movement itself is basically the same as in the classic squat.

Compared to the classic squat, you put more stress on the quadriceps, and also engage the hamstrings, glutes, calves and last but not least the mid-body.

Hacken squats

Hacken squats are performed on a machine and are therefore not as technically demanding. But besides that, they also eliminate the load on the lumbar spine, which is really extreme in most other squat variations. You'll load the hamstrings, quadriceps and gluteal muscles.

Bulgarian squat

The Bulgarian squat is a really versatile exercise, as you can perform it unloaded, with an axle and with regular one-armed squats.

Stand in front of a bench, put one foot in front of the other and rest your shoulder on the bench. Then perform a movement that will resemble a lunge squat. With shorter leg spacing, you'll engage the quadriceps more, while with longer leg spacing you'll engage the hamstrings and glutes more.

Squat with barbell overhead

The overhead dumbbell squat is one of the extremely mobility-intensive exercises. Use a wider grip to move the barbell overhead and then squat with your body braced. This exercise is great for engaging your midsection, deltoids, triceps, glutes, hamstrings and quadriceps.

If you're interested in overhead barbell squat technique, you'll find this greatYou'll learn a lot of useful tips in this instructional video:

Zercher Squat

The Zercher squat is a very effective alternative to the classic squat. The Zercher squat is a very effective method of squatting, which is very efficient and very effective.

This squat effectively engages the quadriceps, hamstrings, gluteal and calf muscles, midsection and back muscles.

How much weight to put on the squat

There is probably no point in going into a long discussion about what weight to put on the squat, what weight should be for men and what weight should be for women.

Just load enough on the axle so that your technique is not bad. If you are a good lifter, bad technique is not a threat even on failed attempts. But if you have technique problems in your warm-up sets, you'll probably needneed a good coach to help you with the very basics of squatting correctly.

If you ignore poor technique and continue to squat, you are putting your body at great risk of injury.

How to breathe properly while squatting

Proper breathing forms an essential part of good deadlift technique. It is important to breathe into the hamstring, as this will activate the center of the body and ensure proper spinal stabilization. From my own experience , I recommend breathing into the abdomen to train thoroughly, as this is the only way to achieve proper activation of the "core" muscles.

If you want to learn more about breathing while performing basic exercises, definitely participate inwatch this great video by Jonáš Petřík and Kuba Zadražil, in which you will learn a lot of really useful information:

Common mistakes during squats

Since the squat is a very complicated and challenging exercise, it is very common for practitioners to make mistakes. Let's take a look at the most common mistakes practitioners make.

Uneven weight distribution on the leg

Many exercisers have uneven weight distribution and the associated weight transfer to the heels or vice versa. Of course, this is not a problem that cannot be solved, you just need to focus more on stability training.

Too much leaning

Another very common problem is excessive bending, which leads to spinal flexion. The solution to this problem can be proper hand positioning (if you place your hands close to theclose together, you can better activate the upper back), pushing the chest out and pushing the elbows downwards.

Collapsing knees

Collapsing knees are not uncommon when lifting from the bottom phase of the squat either. The culprit in this case is the lack of strength in the gluteal muscles, which are the main "pullers" of the hips. The solution in this case is to strengthen the gluteal muscles- incorporate them into your training lunges, hip thrusts and other exercises that will strengthen the glutes.

To conclude this article, I would just like to emphasize that it is impossible to discuss absolutely all aspects of the drill in one articleWhether it be the benefits, potential injuries, or "just plain" breathing. If you are really swimming in the technique of the basic exercises, it is important to take advice from an experiencedmore experienced practitioners or arrange private lessons with experienced coaches.

If you have any questions about squatting, feel free to ask in the comments, we'll be happy to answer them. But please note in advance that questions like "My right hamstring hurts, what is it?" are absolutely useless, because we do not know the composition of your training, the technique of each basic exercise or other equally important aspects.

Other similar articles:

• Bench press.
• The deadlift: proper execution, variations and common mistakes