Along with deadlifts and bench presses, squats, also known as squats, are one of the big three strength exercises in the gym. This functional exercise is a must in any leg workout or total body training plan. During the squat, the four-headed thigh muscle (lat. musculus quadriceps femoris), leg biceps (lat. musculus biceps femoris) and the large gluteus maximus (lat. musculus gluteus maximus) are exercised. If you can master the execution without weights, you can venture to the squat rack and take the next step towards a strong lower body. But even here, there are a few things to keep in mind to prevent injury. How to avoid mistakes and train effectively? - Find out here! 
Preparation and position
Before you start your first repetition, it is important to make a few preparations. Place the barbell bar in a suitable position in the squat rack. It should be positioned so that when you stand under the bar, it rests on your shoulder blades. Grasp the bar wider than shoulder width with your hands and lift the bar out of the rack with your shoulders, your back straight and lower back extended. Take a small step backward and make sure you have a firm stance. Your toes are facing slightly outward and your knees are in line with them. The bar rests firmly on your posterior shoulder muscles and your hood muscle (trapezius muscle).
What to consider when buying a squat rack?
The execution
Once you have a secure stance and the barbell bar is in the correct position, you begin the first repetition. You're standing tall, your gaze is forward, your abdominal muscles are tight, and your back is extended. Now begin the downward movement. Bend your legs in a controlled manner, lean your upper body slightly forward and push your buttocks backward - while inhaling. If your mobility is sufficient, try to have the hip bone at the lowest point below your knee. Make sure your knees are facing the same direction as the tops of your feet. With pressure over your heel, straighten back up, keeping your back straight - exhale as you do this. 
How-to: Squats
1) Stand securely, toes pointing slightly outward, barbell resting on shoulder, neck muscles and back extended.
2. the legs are bent in a controlled manner. Upper body slightly forward, buttocks backward - while inhaling.
3. when mobility is there: bend legs until hip bone is below knees - knees face the same direction as your toes.
4. straighten up with pressure over the heels, the back remains stretched - while exhaling.
If you are unsure of how to do this, start with lower weights and have a trainer show you how to do it. If you're training at home, a mirror can help with control.
Conclusion
Squats, along with deadlifts and bench presses, are one of the big three strength exercises. When performed correctly, it is an effective exercise to train almost the entire leg muscles. Test the exercise first without weights and then slowly work your way up. In the beginning - technique before weight .
Editorial fitnessmarkt.de (NJ)
Photo Credit: #134530328-georgerudy-AdobeStock
Published on: 9 March 2019