This leg exercise will work on the major muscle groups of your legs: quadriceps, gluteal group, adductors, hamstrings, gastrocnemius. Some exercices will work different muscles at the same time, some will target specific muscles. A leg workout, also means that some part of your back (such as the erector spinae, or the lower back) will be under efforts. That’s why in the programs the legday never follows the backday.
For the following exercice, I will ask you to be very careful with the manipulations in order not to hurt yourself. What I am saying is that you constantly need to check if your back, from your lower lumbar to your neck is well positioned. Doing this exercise with a curved back or neck can result in back/neck pain, or other injuries even more serious.
The squat is one of my favorite leg exercices. One of the best known leg exercices, squats are also one of the most effective movements for developing your lower body.
The squat is mainly working on your Quadriceps, Gluteus medius and your Gluteus maximus. But as you can see on the top right little picture, squats are also targgeting your lower back, abs, and most of your upper legs.
Your position and movement with this exercice has to be as clean as it can be.
- I would recommend you to hold the bar on your deltoids and trapezius (as it is shown on the lower left little picture of the first photo). This will prevent you from putting too much weight on your neck.
- The distance between your feet need to be your shoulder-width.
- Tighten your abs
- Go down slowly as if you wanted to sit on a little chair. Do this while pushing back your hips.
- Be careful not to get past your toes with your knees. You can damage your knees.
This is the final position of the squat. If it is the first time that you are doing squats, I would recommend you to get used to the movements by doing squats firstly without weights.
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