The standard action of the deep squat The standard action of the deep squat illustrated

April 15, 2023
Squat can be divided into weighted squat and unarmed squat, general novice practice recommended unarmed squat, such as posture standard after the practice of weighted squat. Here is a look at the movement of the unarmed squat and weighted squat illustrations.

The standard movement of the unarmed squat illustration

Target exercise muscle groups: quadriceps, biceps, followed by the lumbar abdominal muscles.

Preparation movements

Both legs open and shoulder-width apart, in a figure of eight, hands on both sides of the body, palms on the thighs, straighten the back, tighten the abdomen.

Action process

Bend your knees and squat, imagine that there is a stool behind your buttocks to sit on, elbows at the knees (or even arms flat and parallel to the ground), keep your knees no more than the toes, squat as deep as you can, stop 5 seconds. The process of keeping the arms flat, back straight, with the waist and abdominal and leg strength to control the body slowly squat.

Return to the original action

Stretch your thighs upward and return to the preparatory movement.

Dumbbell squat standard action diagram

Target exercise muscle groups: quadriceps, biceps, arm muscle groups, lumbar abdominal muscle groups.

Preparatory movements

Legs open and shoulder width, hands holding dumbbells natural hanging, straighten the back, tighten the abdomen.

Movement process

Bend your knees and squat, the movement is similar to the unarmed squat, except that the hands hold the dumbbells hanging on the sides of the body. Squat down to the maximum, stop 5 seconds.

Return to action

Stretch your thighs up and return to the ready action.

Barbell front squat standard movement diagram

Target muscle groups: quadriceps, pectoralis major

Preparatory movements

Feet open in a figure of eight, the same width as the shoulders, both hands are holding the barbell, the same width as the shoulders, the barbell on the hands, deltoids and clavicle.

Movement process

Raise both elbows forward, straighten your back, support the weight of the barbell and squat to the lowest position, make sure your knees do not exceed your toes during the movement. Note: During the squat to deadlift, you can hold the gas in your chest until you recover to the ready movement.

Restore movement

Return to the ready action with a hard upward thrust of the thighs.

After the barbell squat movement diagram

Target muscle groups: quadriceps, biceps and gluteus maximus

Preparatory movements

Feet open in a figure of eight, the same width as the shoulders, holding the barbell in both hands, foot bath on the oblique muscles behind the neck, so that the barbell as far as possible to contact the body.

Movement process

Hands control the dumbbell, tighten the waist and abdomen not, bend the knees slowly squat to the maximum, knee joints do not exceed the toes, a short pause of 1 second.

Return to the original action

Stretch your thighs up and return to the ready action.
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