Deep squats strengthen the lower body and increase muscle mass. Stand upright with your legs, shoulder width apart. Put your hands forward to maintain balance. Bend your knees and lower your ass. Sit down until your hips settle on the calves. Avoid rounding your back (hold it flat). Keep your heels on the floor everywhere. Then slowly rise until you are in an upright position and repeat the exercise.
Squats burn many calories and can quickly increase muscle mass. Unfortunately, most people do not squat on their haunches. They either do not use the right technique, or do not squat deeply enough. Honestly, it’s easy to find out the right side-by-side technique, but squatting deeply can be difficult and even painful for some.
In this article, I will show you various ways to increase flexibility and achieve a deep squat. But perhaps you do not want to squat deeply – maybe you think that squatting below the parallel is bad for your knees. Well, this is usually a big trouble for most people, so let’s address it right now.
Deep squats are bad for your knees?
The argument that deep squats are harmful to your knees is based on a study conducted in 1960. During the study, the researchers found that the Olympic athletes had loose ligaments of the knee joint, while in the control patients this did not happen. These results led the American Medical Association to conclude that deep squats are harmful to the knees.
But, later studies, which used the same test method, did not find such results. In fact, new studies show that deep squats improve knee stability.
In a nutshell, deep squats are not bad for your knees if you do not have a previous knee or hip joint. If you have healthy knees, deep squats will improve the flexibility of the knee and hips.
In fact, only in the West are demonized deep squats. In some African and Asian cultures, people sit in a deep squat position for a long time.
The truth is that you can use parallel squats, especially if you use a scale. But, since you do sit-ups on the body – you need to maximize the range of motion.
Deep sit-ups against parallel sit-ups
Both options increase muscular strength and strength, but deeper squats are more effective. In a study where subjects did weighted squats, the researchers found that parallel squats were better for improving vertical jumps. And deep squats were the best for strengthening the lower body and increasing muscle mass.
You can do more repetitions with parallel sit-ups, but studies show that you will be less muscular. If your goal is bigger and stronger legs – deep squats are the way.
Note that improperly performing deep sit-ups can damage your knees and cause back pain, so learn the correct technique.
How to do deep squats?
- Stand directly in a position wider than the width of the shoulders. The fingers should be slightly turned outward.
- Put your hands behind your ears or put them forward to maintain balance.
- Lower yourself, bending your knees and lowering your butt as if you were sitting on a chair.
- Squat until the hips settle on the calf – do not bend your back (keep it straight). Keep your heels on the floor while driving.
- Then slowly rise until you are vertical and repeat the exercise.
Demo video
Continue to change the position change to see what is best for you. It should be noted that squats with closed racks improve balance and stability more than a wide position.
You are probably wondering why some people can squat deeply, while others can not. So, let’s look at the reasons – why is it difficult for adults to do deep squats?
The reasons why you can not crouch deep
1. We do not squat deeply
You will notice that children can remain in a deep squat position for a long time. But most adults can not even get into this position.
This is because we spend many hours sitting on chairs and cars, and over time we lose the ability to squat. For some Africans and Asians, it’s easy to squat because they do it often.
2. Thick flexors of the hips
Hip flexors are the muscles above the quadriceps (front of the thigh), and they control the bend in the hip joint. Today, dense flexors of the hip joint is a common problem, because most people spend long hours sitting in one position.
When these muscles are tense, they reduce flexibility and prevent deep squat motion.
How to determine if you have hip flexors?
- Take the pole at your waist height to maintain balance, and then squat from that position.
- You must squat below the parallel, holding the pole.
- If you can not squat below the parallel, supporting yourself, you probably have dense hip flexors.
3. Weak muscles of the nucleus
We use the core in every movement of the whole body. And a weak core can prevent you from squatting. Note that your core may be weak even when doing abdominal exercises. So, do the test to determine your basic strength. Scifi books reviews
How to determine if your kernel is weak?
- Hold the board as long as you can.
- If you feel pressure in the muscles of the lower back instead of the abdominal muscles – most likely, your core is weak.
4. Close calf muscles
Calf muscles can also prevent you from crouching deeply.
How to determine how strong your calves are?
- Put your heels on a low platform, then sit down, lifting your heels.
- If you can squat deeper than usual, your calves reduce the squat depth.
5. Weak and strong back
The upper density of the back is usually caused by long hours of sitting or training the muscles of the chest more and ignoring the muscles of the back. This reduces flexibility and leads to curvature of the back when squatting.
The inclined back is one of the signs of weak and strained back muscles.
6. Weak muscles of the buttocks
Buttock (butt) muscles are important for lower body strength and balance. In fact, we use them in all leg movements, and you can not squat correctly if they are too weak.
Knees, adjacent to each other, when you squat, are a sign of weak muscles of the buttocks.
How to crouch deep?
The truth is that everyone can squat deeply – if you do not have a previous injury, in this case, consult a chiropractor before applying the tips below. Here’s how to achieve – a deep squat, or full stocky, or ass to the grass … depending on which name you prefer.
1. Make Deep Squats Hold Everyday
This is certainly the most important for improving the squat depth. This will improve the flexibility of the hip, ankle and hamstring. It will also improve your balance and help you get used to being in a squat position.
In principle, sit down as low as you can, and hold this position. Start with one minute, then walk your way to 5 minutes. If deep squats are kept painfully, take a pole or hold on to a sturdy chair for support.
Most people find it easier to crouch in a wide rack, so try different positions to find the one that is most convenient for you. Once you have improved your flexibility with a squat, begin to strengthen weak muscles.
2. Practice Split squats
Split squats definitely improve your crouching depth – they will loosen the hip flexors and strengthen the muscles of the ilium and the hamstring. Do not forget to keep the upper body in a vertical position when doing sit-ups with squats.
3. Strengthen your core
A strong core is important for maintaining balance and stability. Do exercises that strengthen the abs, buttocks and muscles of the lower back. Here are exercises for each muscle group:
- Abdominal muscles – Bicycles, Suspension of knees / feet increases
- Lower Back – Superman
- Buttocks – gluteal bridges
4. Warm up before squatting
Heating actually improves mobility and range of motion. Do a 5-minute warm-up before starting workout.
The heating should activate all the muscles and joints used for squatting. Full body exercises like jumping nests will get blood flowing in all muscles and joints.
5. Do stretch marks for mobility of the hip joint
Honestly, you can improve your squat depth with just 3 hints. But, doing stretching procedures can help you achieve deep squats more quickly. Here is a subroutine of mobility and flexibility of the hip that works:
Demo video
You can also stretch your hips to increase your flexibility.
Concluding remarks
I found that people never take action when they are bombarded with advice for doing something. So I tried to keep the clues as minimal. And I can guarantee you that they work, so start applying them today.
You will burn more calories and increase muscle mass faster when you start full squats. At the same time, continue to do parallel squats, as you improve your flexibility.
Absolute guide to deep squatting squats - Guide for Healthy Tips
Deep squats strengthen the lower body and increase muscle mass. Stand upright with your legs, shoulder width apart. Put your hands forward to maintain balance.
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2024-04-06
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