22 Dec
Blog

20 Types of Squats that are worth your time

Squats not only target your glutes, but your legs and core as well.

Different types of squats help burn calories in a fun way. Aside from burning calories, they also help you build stronger muscles in the lower body. This avoids the risk of injury and ensures a well-toned body.

Here we've mentioned 20 effective types of squats. Next, find your best combination of squats to incorporate into your lower body exercise regimen.

Don't forget to do a quick lower body warm up before doing these squats

May I help you!

#1. Classic squat

  1. It targets the gluteus maximus, hamstrings, and the core.
  2. Stand with your feet a little wider than shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels while squeezing your glutes.
  6. Repeat

# 2. Jumping squat

  1. Stand with your feet a little wider than shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and back straight while the core is activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels. Do it by squeezing your glutes.
  5. Jump straight, land, and repeat.

# 3. Sumo squat

  1. It targets the quadriceps, glutes, hips, hamstrings, calves, and inner thighs.
  2. Stand with your legs wider than shoulder width. Put your toes slightly outward. Your knees should also be facing outwards.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels while squeezing your glutes.

# 4. Squat jacket

  1. Stand casually. Jump and keep your feet wider than hip-width apart. Do a squat there without wasting time.
  2. Go down until the position feels like you are sitting in a chair. Jump back to the starting position and repeat the process.
  3. Remember to keep your chest raised and your core moving.

# 5. Dumbbell suitcase squat

  1. Take a dumbbell in both hands.
  2. Stand so that your feet are a little wider than shoulder width. The toes should point out slightly.
  3. Now keep your back straight, the core activated. Push your hips back and bend your knees and come down until your knees are over your toes. Don't let your knees go past your toes.
  4. Keep your hands straight as if you were putting the suitcase on the floor.
  5. Now come up by pushing through your heels.
  6. Repeat

# 6. One-legged squat

  1. Stand casually. Put your hand out in front of you.
  2. Raise your left leg in front of you.
  3. Keep your front (left) leg straight.
  4. Squat down with your right leg until the thigh of that leg is parallel to the floor.
  5. Repeat and then switch legs.

# 7. Jump squat with heel tap

  1. To do this, stand with your feet shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and back straight while the core is activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels.
  5. While in the air, touch your feet together, then land with your legs wide.
  6. Squats and repeat.

#8th. Plus squats

  1. It targets the gluteus maximus, quadriceps, hamstrings, and core.
  2. Stand with your feet a little wider than shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now take a pulse by moving your thighs up and down a little for a few seconds.
  6. Now straighten your knees by pushing through your heels while squeezing your glutes.
  7. Repeat.

# 9. Sideways squat

  1. Crouch down and hold the down position. Keep your back straight and your feet slightly outward.
  2. Get out with your right leg, followed by the other. Now bring your left leg closer to your right.
  3. Now take a side step with your left leg and follow it with your right leg.

# 10. Isometric squat

  1. Stand with your feet a little wider than shoulder-width apart. Put your toes slightly outward. Keep your hands crossed on the side or in front of your chest.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  3. Go down until your thighs are parallel to the floor. Hold for 6-8 seconds.
  4. Now straighten your knees by pushing through your heels while squeezing your glutes.
  5. Repeat

# 11. Squat box jump

  1. Stand casually in front of a box or bump. Hold your hands for your comfort.
  2. Release yourself to jump and land on the box followed by a squat.
  3. Get off the box.
  4. Repeat

# 12. Bulgarian split squat

  1. Stand with your back to a bench. Pull your left feet back and place your feet on the bench so that your soul is against the bench.
  2. Pull your hands by the side.
  3. Squats and repeat.
  4. Switch legs later.

# 13. Knicks in the crouch

  1. Stand with your feet shoulder-width apart. Pull your hands by the sides.
  2. Take your left leg back and cross your right leg as you bend your front knee until that thigh is parallel to the floor.
  3. Return to the starting position and repeat with another leg.

# 14. Split squats

  1. Take a big step with your left leg so that both feet are in line.
  2. Squat down until your left thigh is parallel to the floor.
  3. Switch legs and continue with alternating legs.

#fifteen. Side kick squat

  1. Do a squat and when you get up your left leg kicks over to your left and land the leg.
  2. Squat down again and step on the right side with your right leg.
  3. This is a repetition. Repeat.

# 16. Wall squat

  1. Stand further than shoulder width apart. Your back should have the support of a wall.
  2. Now crouch down, keep your back straight and rub against the wall.
  3. Go down until your thighs are parallel to the floor.
  4. Hold for a second and repeat the process.

# 17. Eagle perch

  1. Stand loosely and raise your right leg.
  2. Cross your right leg from behind on the left and roll up.
  3. Now crouch with your left leg.
  4. Complete the repetitions on the left leg, then switch to the right leg.

# 18. Squats with dumbbells

Do regular squats while holding the dumbbells with both hands along the shoulder line.

# 19. Squats with resistance band

Perform a traditional squat while wearing a resistance band just above your feet.

# 20. Plié squat

  1. Stand with your feet a little wider than shoulder-width apart. Stand your feet completely on your sides so that your inner thighs are facing forward.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down.
  3. Do a regular squat and straighten your knees by pushing through your heels while squeezing your glutes.
  4. Repeat

Take that away

These squats vary from normal to difficult levels. Perform them and make the best combination for yourself.

We strongly recommend doing a quick lower body workout before doing these squats. This will help you avoid injury and muscle pain.

Start with fewer squats and later increase the number and sets.

Squats that use one-legged bends should be performed with both legs alternating. This way you can work both legs equally.

The 20 Types Of Squats That Are Worth Your Time post first appeared on AnytimeStrength.

17 Aug
Blog

Asian Squats: Exercise To Improve Body Balance

Asian squat is a deep squat that is performed exclusively and widely by citizens of Asian countries. This type of squat is traditional in the Eastern world, where it is practiced for cultural reasons. Asians are taught to sit in this position from the start, and it also replaces standing or sitting in a chair. It is also used in daily activities such as reading, eating, cooking, talking on the phone, and many other chores. This classic squat method allows you to keep your core going. This helps in maintaining proper body balance and posture.

Below is a helpful guide that provides information on everything you need to know about the Asian squat.

How To Do Asian Squats Like a Pro:

Asian squats are quite a strenuous exercise. There are many factors to consider if you are to really excel.
Fortunately, we have mentioned all the relevant information you will need to do this exercise more efficiently:

  1. Start by adopting a posture that is slightly wider than shoulder width apart.
  2. Then, spread your toes slightly outward.
  3. Now, beat your hips and knees together, and then start lowering your body towards the floor.
  4. Remember to keep your body perpendicular to the floor and avoid rocking back and forth.
  5. While keeping your heels on the floor and your torso vertical, bend down as low and low as you can.
  6. Let your arms rest on your knees.
  7. Remain in this position for a few moments, depending on how comfortable you are.

Benefits of Asian Squats:

In traditional Asian culture, Asian squats have special meanings and some significant benefits. These benefits include:

  1. This exercise activates and trains multiple lower body muscles such as quads, calves, hamstrings, and buttocks.
  2. This variation of squats allows you to increase your body awareness, which allows your body to do daily activities more efficiently.
  3. It is also known to help pregnant women during labor and delivery by opening the pelvis, thus lowering the baby.
  4. Asian squats allow you to maintain proper balance and posture by keeping your core moving. It is therefore always recommended to replace sitting in a chair with these squats.
  5. These squats also allow you to increase the efficiency of your waste disposal process. This helps in improving your digestive system to a great extent.
  6. It also allows for better and improved blood flow because your organs and genitourinary tract are in line on Asian squats.
  7. This exercise will help get rid of knee and back pain. This is because the body weight is evenly distributed across the legs as you squat.

Factors That Add To The Complexity Of Asian Squats:

  1. The lack of proper mobility often contributes to the inability to perform Asian squats efficiently. This is because these squats require adequate range of motion in the ankles and hips.
  2. Your lack of proper proportions to the length of your limbs prevents you from performing these squats correctly. You will automatically find it more difficult to do this exercise if:
    A. When you have a long femur versus a short tibia
    B. If you have long legs, including a short torso
  3. Not being able to squat deep enough proves to be an obstacle to performing Asian squats. Even if you crouch down deeply, you will have immense problems holding this position long enough. This is because you are not practicing squatting enough.

Frequently asked Questions:

  1. What are some exercises I can do to improve mobility to make Asian squats easy?
    To be able to squat easily, you need to improve your body mobility. Some exercises that will help you improve mobility include banded ankle dislocation, calf soft tissue release, and a one-legged dog facing down.
  2. How Many Asian Squats Should I Do?
    There is no limit to how many you can do. It depends on your level of comfort and preferences.
  3. Do I have to crouch deeply during Asian Squats?
    Yes, squatting as low as possible on this type of squat would help.
26 Jun
Blog

20 Types of Squats that are worth your time

Squats target not only your glutes, but your legs and core as well.

Different types of squats help burn calories in a fun way. Aside from burning calories, they also help you build stronger muscles in the lower body. This avoids the risk of injury and ensures a well-toned body.

Here we've mentioned 20 effective types of squats. Next, find your best combination of squats to incorporate into your lower body exercise regimen.

Don't forget to do a quick lower body warm up before doing these squats

May I help you!

Classic squat

  1. It targets the gluteus maximus, hamstrings, and the core.
  2. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels as you compress your glutes.
  6. To repeat

Jumping squat

  1. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and your back straight with the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels. Do it by squeezing your glutes.
  5. Jump straight, land, and repeat.

Sumo squat

  1. It targets the quadriceps, glutes, hips, hamstrings, calves, and inner thighs.
  2. Stand with your legs wider than shoulder width. Put your toes slightly outward. Your knees should also be facing out.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels while squeezing your glutes.

Squat jacket

  1. Stand casually. Jump and keep your feet wider than hip-width apart. Do a squat there without wasting time.
  2. Go down until the position feels like you are sitting in a chair. Jump back to the starting position and repeat the process.
  3. Remember to keep your chest raised and your core moving.

Dumbbell suitcase squat

  1. Take a dumbbell in both hands.
  2. Stand so that your feet are a little wider than shoulder width. Toes should point out slightly.
  3. Now keep your back straight, the core activated. Push your hips back and bend your knees and come down until your knees are over your toes. Don't let your knees go past your toes.
  4. Keep your hands straight as if you were putting the suitcase on the floor.
  5. Now come up by pushing through your heels.
  6. To repeat

One-legged squat

  1. Stand casually. Put your hand out in front of you.
  2. Raise your left leg in front of you.
  3. Keep your front (left) leg straight.
  4. Squat with your right leg until the thigh of that leg is parallel to the floor.
  5. Repeat and then switch legs.

Jump squat with heel tap

  1. To do this, stand with your feet shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and your back straight while the core is activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels.
  5. While in the air, touch your feet together, then land with your legs wide.
  6. Squats and repeat.

Plus squats

  1. It targets the gluteus maximus, quadriceps, hamstrings, and core.
  2. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now take a pulse by moving your thighs up and down a little for a few seconds.
  6. Now straighten your knees by pushing through your heels while squeezing your glutes.
  7. To repeat.

Side squat gait

  1. Crouch down and hold the down position. Keep your back straight and your feet slightly outward.
  2. Get out with your right leg, followed by the other. Now bring your left leg closer to your right.
  3. Now take a side step with your left leg and follow it with your right leg.

Isometric squat

  1. Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand crossed on the side or in front of your chest.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
  3. Go down until your thighs are parallel to the floor. Hold for 6-8 seconds.
  4. Now straighten your knees by pushing through your heels as you compress your glutes.
  5. To repeat

Squat box jump

  1. Stand casually in front of a box or bump. Hold your hands for your comfort.
  2. Release yourself to jump and land on the box followed by a squat.
  3. Get off the box.
  4. To repeat

Bulgarian split squat

  1. Stand back facing a bench. Pull your left feet back and place your feet on the bench so that your soul is against the bench.
  2. Pull your hands by the side.
  3. Squats and repeat.
  4. Switch legs later.

Knicks in the crouch

  1. Stand with your feet shoulder-width apart. Pull your hands by the sides.
  2. Take your left leg back and cross your right leg as you bend your front knee until that thigh is parallel to the floor.
  3. Come back to the starting position and repeat with another leg.

Split squats

  1. Take a big step with your left leg so that both feet are in line.
  2. Squat down until your left thigh is parallel to the floor.
  3. Switch legs and continue with alternating legs.

Side kick squat

  1. Do a squat and when you get up kick your left leg to your left and land that leg.
  2. Squat down again and step with your right leg to the right side.
  3. This is a repetition. To repeat.

Wall squat

  1. Stand further than shoulder width apart. Your back should have the support of a wall.
  2. Now crouch down, keep your back straight and rub against the wall.
  3. Go down until your thighs are parallel to the floor.
  4. Hold for a second and repeat the process.

Eagle perching

  1. Stand loosely and raise your right leg.
  2. Cross and wrap the right leg onto the left from the back.
  3. Now crouch with your left leg.
  4. Complete the repetitions on the left leg, then switch to the right leg.

Squats with dumbbells

Do regular squats while holding the dumbbells with both hands along the shoulder line.

Resistance band squat

Perform a traditional squat while wearing a resistance band just above your feet.

Plié squat

  1. Stand with your feet a little wider than shoulder width. Stand your feet completely on your sides so that your inner thighs are facing forward.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down.
  3. Do a regular squat and straighten your knees by pushing through your heels while squeezing your glutes.
  4. To repeat

Take that away

These squats vary from normal to difficult. Perform them and make the best combination for yourself.

We strongly recommend doing a quick lower body workout before doing these squats. This will help you avoid injury and muscle pain.

Start with a smaller number of squats and later increase the number and sets.

Squats that use one-legged bends should be performed with both legs alternating. This way you can work both legs equally.

30 Apr
Blog

How to Do Squats : The Ultimate Guide

A squat is considered a strength exercise in which you squat with your knees. The back of your knees should almost be in contact with your bum, or you can squat and then stand up again. This can also be done with weights or dumbbells. Squats work your lower body muscles – quadriceps, hamstrings, calves, gluteus maximus, minimus, medius, as well as your core muscles – spinae, obliques, rectus abdominis. Squats strengthen your body and your body's strengths, burn calories, lower the risk of injury, and many more functions.

Below is the ultimate guide to Doing squats right, It will add strength to your body!

Here's how to do squats efficiently and appropriately:

Below are some steps that will get you to ass squats in no time!

Directions:

1. You must be comfortable doing this exercise. Therefore, I would advise you to choose a foot position that you can easily perform. If you are unsure whether the view you have chosen is perfect for the exercise, you can stand by holding your feet shoulder-width apart. However, always remember that your feet should be pointing outwards at least 15 degrees.

2. Tighten your abs like someone is punching you. Always remember to look ahead and stand still and straight.

The above steps provide the starting position for performing squats.

3. As you squat, you should bend your knees and make sure your bum is moving backwards. Keep your knees aligned with your toes. All of the bends and squats associated with it affect the lower part of your body. Your upper body should remain calm and straight at all times.

4. Bend down slowly, observing the points above. When you are bent, return to the starting position.

To repeat.

Services:

1. Strengthens your lower body muscles

If you practice this exercise almost regularly, you will increase your energies and strengthen the level to a great extent. Once you become familiar with this exercise, you will find that you can lift heavy things and bend them a lot with ease.

2. Reduces the risk of injury

When you include squats in your daily workout, you can step up your bones, tissues, and ligaments, which in fact helps to greatly reduce the risk of injury.

3. Useful in burning calories

Performing this exercise is really useful in burning off any extra calories in your body as it is a high intensity exercise that involves compound movements.

4. Strengthens the core of your body

Another reason you should include squats in your workout is because it strengthens your core muscles. Tight and powerful core muscles improve your posture, maintain body balance, and make activities such as twisting, lifting, and bending much easier.

Mistakes To Avoid While Squatting

1. You should always do some warm-up exercises before doing any squats, as this will increase your body's heart rate and temperature, and mobilize your muscle joints. Exercise without a warm-up can lead to injury and must therefore be done at all costs.

2. You should always finish a squat as it will prevent you from getting its full benefits and increase the risk of injury if you don't finish it.

3. You should always keep your upper body still and straight when squatting as this will allow you to take full advantage of this workout.

frequently asked Questions

1. How many squats should I do each day?

It depends on your body capacity. However, it is always recommended to start with three sets of 2 to 15 repetitions per day.

2. Is it okay to do squats every day?

Of course, you can crouch down every day, and this will only prove to be beneficial for your body.

3. Does Squat Reduce Thigh Fat?

Yes, squats effectively reduce the fat that has accumulated in your thighs as they mainly work the lower part of your body.

01 Mar
Blog

Best Way To Master The Bulgarian Split Squats

What is a Bulgarian Split Squat?

Bulgarian split squats are a variation on the squat. It's a one-legged squat where one leg rests on a raised surface in the back. This squat exercise requires a great deal of balance because all of your weight will be felt on one leg and the stretch from the squat will also be felt on the same leg.

Therefore, it would be helpful if you had a balance during this exercise. If balance is difficult, start with squats first. They are the best squat for learning balance.

This exercise is primarily aimed at your front leg as the hind leg resting on the raised surface is only for support.

Benefits of the Bulgarian squat:

The benefits that you can get from the Bulgarian Split Squats are listed below:

● Aiming at the lower body:

This exercise targets your lower body by targeting your glutes, calves, spine erectors, quads, hamstrings, and abs. So this is an ideal exercise for your legs and buttocks day.

● Focuses on the quadriceps muscle and core:

In addition to targeting your lower body, this exercise also focuses more on the quadriceps muscles and core.

● Aim at one side of the body at the same time:

This exercise allows you to concentrate on only one side of your body while allowing the other part to rest. This can be helpful if you have pain in one leg. At this point, you can allow your sore leg to relax and exercise the other leg.

● Improves balance:

This exercise will also help you learn the art of balancing as all of your body weight will be shifted to one leg. This makes it harder to crouch and balance with the same leg. So don't feel bad if you can't do this exercise at first. You will do them gradually.

● Improves mobility:

This exercise will also help you improve flexibility. It also makes your core stable. This is important because it allows you to keep your balance if you become unbalanced.

How do you do a Bulgarian split squat?

The following steps are for performing a basic version of the Bulgarian Split Squat:

  1. Place a bench or other elevated surface two feet away from you or in a place where your knee must swing as you place your leg in the air.
  2. Stand straight with your back and neck straight and look straight into the distance.
  3. Place your left leg on the raised surface and shift your body weight onto your right leg. It is difficult to maintain perfect distance and posture in this exercise. It takes some trial and error to find the right position that suits you.
  4. Your hands should be folded in front of you.
  5. Now bend your right knee until your right thigh is parallel to the floor.
  6. As you do this, your left leg should bend naturally and your left knee should almost touch the floor.
  7. Stay there for 10 seconds.
  8. Return to your starting position.
  9. Repeat with the other leg.

First, try to do about ten repetitions of this exercise. Then gradually increase the repetitions and set both of them. Do as much as you can, don't force.

Common mistakes to watch out for:

  1. Putting your back leg right in front of your front leg can shake your balance and cause you to fall. Your legs must be positioned a safe distance apart. However, remember not to place them too far away as this will throw you off balance as well.
  2. People tend to stand on tiptoe during this exercise. This can throw you off balance and hurt you. So don't get up on your toes.
  3. Don't let your front knee get out of alignment. This can put too much stress on a single muscle and cause muscle injury.
  4. Don't lean your body too far away from your hips. This can place undue stress on your front knee.
  5. Do not engage your back leg in this exercise. This leg is only there to improve balance. Your back leg should be in a fully resting position during this exercise.

Changes and variations of the Bulgarian split squat:

After mastering this basic version of Bulgarian split squat, you can continue challenging yourself by adding weight to this exercise. You can also hold dumbbells or kettlebells in your hand. To further increase the level of difficulty, you can place a barbell (loaded or unloaded) on your shoulders during this exercise.

25 Feb
Blog

AIR SQUATS: BENEFITS, PROCEDURE, AND MORE

Air squats, as the name suggests, are similar to squats. There is a slight difference between the common squat and the air squat, however. You can use different types of equipment to increase weight during squats. However, the squats are entirely based on your body weight. Hence, they are also known as body weight squats.

These squats are done by everyone, but are more commonly used as informal exercise programs, e.g. B. CrossFit and other exercise routines. Because they are used in formal education, they are beneficial to your health.

Benefits of squats:

There are a number of benefits to doing squats. Some of them are listed below:

● Beginner version of squats:

It is best if you treat squats as a beginner version of weighted squats. Since all you have to do is lift your body weight, it's a lot easier than carrying some weights. So, you can use the squats as a start and then gradually switch to the weighted squats.

● Increases the balance in your body:

The air squat can help you balance your body better because it requires balance when sitting and standing.

● Builds stronger muscles:

The squats tend to touch the thighs, quadriceps, hamstrings, and glutes. So, they help build stronger muscles.

● Engages your core:

In addition to targeting your lower body, the air squats engage your core and help you get abs.

How to do squats?

Knowing how to do a particular exercise is very important because you don't know that it can cause injury. So, as an extension of this theory, you should also know how to do squats. The following is how to do the squat correctly without injuring yourself:

  1. Stand straight with your feet shoulder width apart.
  2. You can either keep your hands by the side or stretch them out in front or sides, or you can fold them in front of you. The choice is yours as the hands are not part of this exercise. Just make sure they don't restrict movement in any way.
  3. Squat down until your thighs are parallel to the floor or until you feel like sitting in a chair.
  4. You should feel a slight stretch in your quadriceps muscle.
  5. Stay there for 30 seconds, then return to your starting position.
  6. Do these squats as often as possible. Try to do at least ten reps, then keep increasing the reps and sets.

Important tips:

Here are some key tips to keep in mind while doing this exercise:

  1. Your knees shouldn't go over your toes.
  2. Instead of dropping your shoulders forward, keep your shoulders straight and away from your ears.
  3. Your upper body shouldn't move as this exercise only applies to the lower body. So keep your upper body straight and even.
  4. It is imperative that your back be straight. This is important because many people do not focus on their back, which results in a rounding of the back. This can cause back pain.
  5. Look right in front of you. This is how you can keep your neck straight.
  6. Your lumbar curve should be maintained throughout the squat.
  7. In the squat, the hips go a little below the knees.
  8. Always keep your heels on the ground. This will help you maintain stability and balance well.
20 Feb
Blog

Meg Squats – Fitness Journey & Achievements

Meg Gallagher, better known as "Meg Squats," is a power lifter and social media star. In her college days, she was like any of us. She loved to party, drink alcohol, and eat delicious but unhealthy food. So what has changed? How did she go from being a normal student to being a social media sensation?

That's exactly what we're going to discuss in this article! We are going to tell you the story of how Meg Gallagher became Meg Squats. We will dive deep into those cases where she realized her potential and thus became the ideal and inspiration of thousands of girls.

But first, let's examine some of the Meg Squats facts listed below:

● Full name: Meg Gallagher
● Year of birth: August 13, 1989
● Place of birth: California, USA
● Weight: 61.2-65.8 kg
● Height: 160 cm

Early years:

As a kid, Meg Squats was an athletic kid. She took part in numerous sports competitions, particularly in basketball and cross country.

College days:

However, her lifestyle and love of physical activity were affected when she started partying (which inevitably means eating junk food and drinking alcohol). This continued throughout her student life, with Meg showing absolutely no interest in fitness. As a result, her physical strength deteriorated.

The first step towards your fitness journey:

After graduating from college, Meg found her body had been out of shape for so long, filled with junk and unhealthy food.
Her love of fitness began when she signed up for a half marathon with her mother. She started training for the marathon and her childhood love for fitness and exercise returned to her.

CrossFit:

She took her next step in fitness when she made the New Years decision to try CrossFit. When she signed up for Crossfit, she was thrilled to find so much change in her body. And even the instructor and her friends saw their true abilities.

Powerlifting:

Another avenue for potential success opened up for her when she entered her first powerlifting competition, which was encouraged by her friends. At the age of 27, she took part in the Open New York State Show (2016). He performed excellently as it was her very first powerlifting competition. She managed to record the 1975 deadlift.

This win gave her the confidence and motivation she needed to pursue a fitness career. As a result, she became a fitness trainer while watching powerlifting competitions with the same zeal.

Social media sensation:

With her goal of doing fitness coaching and inspiring every girl to get a barbell, she made her social media profiles. On these profiles, she shared pictures and videos of her training routines.

Given her amazing workouts and body, it didn't take her much time to make a name for herself in the fitness community, and therefore worldwide. Today almost every fitness lover knows her name, and many girls and women aspire to become like them. She currently inspires everyone to lead a healthy lifestyle through their social media accounts and YouTube account.

Successes:

She competed in 63kg USAPL and achieved:

● Open the New York State Raw Deadlift – 175 kg
● Open Washington DC Raw Squat – 125kg
● Open Washington DC Raw Deadlift – 172.5 kg
● Open Washington DC Raw Total – 385 kg
● Open Washington DC Raw Push – 240 kg
● Top 10 at the USAPL Nationals 2015

10 Nov
Blog

Front Squats: not just a weightlifting exercise

Yes you read it right! Front crouch is more than just a weightlifting exercise, it is an exercise that is very widely used in weightlifting training, but unfortunately it is not used too much other than the weightlifters. But that is now changing. Well, that's because the front-loaded nature of the exercises requires a higher level of technical competence within the athlete. And because of that, it enables better movement and a more balanced athlete in the end. And if an athlete is struggling with the back squats, some of the issues can be resolved pretty quickly by adding more front squats to their program. What are the reasons? You are welcome:

  • Forces the athlete into a more upright position and recruits the muscles of the core
  • Allows for greater depth, which increases the function and strength of the joints of the lower body
  • Requires more flexibility and control over shoulders, arms and wrists
  • Does not overload the body and thus ensures a better balance when increasing strength

How do I do front squats?

The To install

  1. Start with the bar, which is in a crouched position and level with your mid-chest.
  2. With your hands, hold the bar wider than shoulder width apart. Bring yourself close to the bar and lower yourself into a 1/4 squat so the bar is level and touching your chest at the top and front of your shoulders.
  3. Without letting go of the bar, pull your elbows out and raise them as high as you can.
  4. Try to keep your elbows as high as possible throughout the squat – this will keep your body upright and the bar securely in the crook of your hand and against your chest and shoulders.
  5. Approach to pull the bar out of the frame.

How it goes

  1. Take a step back. Position your feet shoulder-width apart, with your toes pointing slightly diagonally from each other.
  2. Get ready, take a deep breath, keep your torso rigid, and bend your legs to lower yourself into a crouch. Keep your knees wide apart and your heels down.
  3. Lower until your legs are parallel to the floor, then slowly stand up to your original position.

Yes, this is the correct form to maintain while squatting. In case you're having trouble maintaining it, below are some tips and steps on how to do it.

The perfect shape of the front squat:

As mentioned earlier, below are some steps and tips to keep in mind as you attempt to properly pull a front squat.

The bar

It means that your goal is to raise the bar as close to your back as possible. And the higher the bar rests on your shoulders, the better it is to lay the foundation for an efficient mechanic. You should feel the bar literally resting on your shoulders and physically pressing against your neck. The second the bar slips off your neck and shoulders, you'll be pulled forward, making the squat far more difficult. This can be uncomfortable. So be sure to practice with an empty bar to adjust to the sensation. Of course, there's never fun shedding a crazy heavyweight and wishing you were suffocated. However, it is necessary.

The poor

Something incredibly common about this exercise where people forget to interact with their torso before lifting while doing a front squat. Squatting works your legs, but your whole body needs to get the most of it. This is especially true of the front squat. When softening your torso, the bar pulls you forward and you are not squatting with very efficient mechanics. To avoid this, take a deep breath, straighten your chest, tense your shoulders, and raise your elbows up. These tensions will stir up all of the muscles in your torso and along your midline, keeping your entire body involved throughout the lift.

Your account balance

It is common for you to back your butt into a squat as it forces athletes to recruit their glutes as this is the main cause of oversized exercise. The difficulty with this front squat hint, however, is that the second you pull your bum back, you allow your torso to lean forward and the bar pulls you forward, which creates the problem that the two primary points are generally have. The goal is to stay upright while simply falling straight down to perform that front squat. But you're wrong here. So don't push your bum back like hell, don't push your knees forward. Just break the crease of your hips and knees at the same time and let your bum fall straight to the floor. This enables a more active body during the entire lift. Push your bum back while squatting and keep yourself busy throughout the workout.

Your bum is the key

This is something you see all the time in weightlifters, and something quite challenging when you don't. But once you learn, this is a fantastic tool that will allow you to use your energy to do hip extension. The idea is that you crouch aggressively at the very bottom and then stand up with an intensity equivalent to a vertical jump. Although this can cause the body to loosen up on the floor and the hell out of the athletes losing tension trying to get out of the most challenging position of the squat. Stay in suspense! However, if you hold the tension and then bounce back like a superman from that lower position, you may be on the verge of jumping over a tall building in a single jump

Complete the train

Just don't try to release the tension until you have completed the elevator. Reason? Well, people tend to relax their upper body in a split second before fully expanding. Or worse, they start to break the bar after their final repetition. Stop rushing and release the tension! Stand in the loop, stand tension for a second, and choose to either take a breath and do your next rep, or control the bar again.

Front squats versus back squats

Both back and front squats are useful. However, taking a look at your skills and goals can help you decide which exercise to include in your workout.

To perform a front squat efficiently and safely, you need good range of motion in your upper back, shoulders, wrists, hips, and ankles.

On the other hand, a squat doesn't require a lot of agility. Therefore, it's easier to start here and pay attention to your shape and strength building.

Although it would be a whole new story, one or maybe both movements in the back and front squats will make you feel comfortable. Before doing this, make sure your goals are listed. Since both vary, the squat effects vary, and so do their requirements. Here are some suggestions in case you have a hard time making up your mind.

  • Squats can help you gain weight faster while promoting strength and strength.
  • While front squats also increase strength and strength – albeit not as quickly – they're a great exercise for developing the quads.
  • If aesthetics is your goal, your focus should be on the front squats.

However, if you want to harness strength, power, and aesthetic benefits, include both the back and front squats in your routine.

A word of warning

Before diving into any of the workouts, fronts squats and back squats, you should consult an expert. This may be because these two workouts are exactly what you have been looking for and delve into them with no prior precautions and requirements. Such as having a thorough knowledge of your own strength, weakness and shape when performing squats. Speaking of which, if you break your form on the squats, you will regret it for the rest of your knees and pay for it with your knees and maybe even your shoulders. So, if you've tried cheating on this bargain, you'll be sorry that the price tag is just too high for a simple mistake. So don't give it a try without being rated by a trainer or expert.

Related articles

The Best Way to Do Box Squats Every Day for Infinite Benefits
Here's a great way to take your dumbbell squats to the next level
02 Oct
Blog

The best way to do box squats for unending benefits every day

The Box squats are one of the most popular workouts in the gym. Most athletes and powerlifters spend hours surpassing this exercise because of its myriad of benefits. This exercise potential not only promotes physical strength, but also improves the gluteal muscles in various ways. Find out all about this workout and how we can do it for the best results!

Benefits of box squats

There are several benefits that can be gained from practicing box squats on a daily basis. To the the benefits of box squatsone must follow the instructions necessary to complete the exercise. This is important to avoid complications and injuries that may otherwise occur.

  1. Best for hamstrings and glutes

A box squat involves stretching your hips back toward the box, which is forcing you to lean back further. Because of this, box squats help improve hamstrings and glutes in a number of ways. Box squats are also helpful in aligning the hips for a more active workout. Once you begin to correctly follow the steps for the exercise, you will see results in no time. So this is one of the best Benefits of box squats.

  1. Ultimate lower body workout

Because box squats focus directly on the glutes, calves, hamstrings, and quads, it encourages movement of your entire lower body. This is why people who practice this workout have a well trained lower body that they can boast about. This workout also helps build well-trained bodies that are not comfortably exhausted. This is a huge advantage for athletes.

  1. Best to prevent injuries

This workout is also amazing for avoiding serious injury and staying graceful even in old age. Because these squats are a functional exercise, practicing this workout consistently can produce results even as you get older. Once you are 80 years old, you will no longer feel any pain while bending over in the toilet. Isn't that one of the best? Benefits of box squats?

  1. Immediate results that last a long time

Practicing box squats regularly can help achieve quick results that can offer numerous benefits at the same time. Unlike other exercises that only require hardcore performance to get minimal results after months of hard work, box squats bring results at speed. Therefore, athletes practice this workout for long-lasting effects and quick results.

How do I do one-legged squats?

The shaping of the legs and the glutes is an important task for all athletes. Without a toned body, athletes cannot be successful at their work. This is when a sBox with squats comes into action.

This workout is a very effective means of exercising the hamstrings, glutes, calves, and even the core. Since you don't need any additional equipment for this workout, you can practice it wherever you want. This exercise is also useful for removing imbalances in the limbs. All you need to do is carefully follow the instructions in order to excel in this workout.

How it goes-

Grab a box or a chair. Make sure the object you are sitting on is not too low as this can act as a barrier to your workout. A 40cm box is ideal for the exercise. This is important so that you can crouch deeply so that your hamstrings and calves can exercise freely.

Stand with your feet shoulder-width apart. Your toes should be facing out. Remember to keep your back straight. Lift one foot off the floor. Now lower your entire body except for your glutes. The gluteal muscles should rest on the box for one to two seconds. Now squeeze the glutes and return to your starting position. Run the one-legged box squat regularly in 8 to 10 repetitions.

Box squats VS normal squats

There are many differences between Box squat versus normal squats. Let's check them out!

A normal squat can be attempted by any beginner without much difficulty. This is the basic level squat that will help tone the muscles and gain strength. This workout is used in the gym for competitive performance. However, a box squat is different. It's a variant of squat created to increase overall squat strength. Box squats can also encourage rear chain engagement.

How to Perform Goblet Box Squats

Globlet box squats

The Mug box squats Mainly focus on exercising the glutes. If you carefully follow the directions, you will be able to complete this exercise unhindered in no time. You need to practice it regularly so that you can get results right away. A dumbbell or barbell is all you need to do the workout. The good news is that this workout is great for beginners too. Do this 2 to 3 times for 6 to 12 repetitions.

How it goes-

For those of an average height, you need to pick a box size between 12 to 16 inches for a suitable workout. If the box is too low, you may not be able to do this exercise comfortably. For the best effect, beginners can use a dumbbell that they can comfortably use. Make sure the load isn't too heavy. Stand up straight and hold a kettlebell against your chest. Bend into a crouch and make sure your glutes are touching the box. Practice that Mug box squats regularly for the best results.

Related article – dumbbell squats

frequently asked Questions

1. What is better under box squats compared to normal squats?

Both squats are equally good in their respective areas. It depends on your requirement which one you should choose. So choose accordingly.

2. Are these exercises helpful?

Yes. These exercises are helpful, but be sure to follow the directions to avoid complications.

Box squats are the ultimate way to take your leg and muscle training to the next level. Don't forget to follow the instructions while doing the exercises. You can also contact an expert in an emergency.