Do you know which muscles are trained by squatting?

　　Which muscles do squats target? This is a very important question, otherwise you will be training blindly! So Squat exercise can help you exercise Which muscles of the body? How to do squats to achieve the effect of building muscles? Today the editor will explain it to you one by one!

　　Muscles trained by squats

　　The deep squat, also called the full squat, is one of the most complex movements in bodybuilding and has the most practiced parts. It is also an action in powerlifting competitions. Squats strongly stimulate the entire lower limbs and trunk, and can exercise the quadriceps (rectus femoris, vastus medius, vastus lateralis, and vastus medialis), gluteus maximus, biceps femoris, semitendinosus, and semimembranosus. It also has a strong effect on the erector spinae, piriformis, adductor magnus, gluteus medius, gluteus minimus, and calf muscles. In addition, squats are good for cardiopulmonary function, nerve It has a positive impact on a series of physiological and biochemical reactions such as regulation and hormone secretion, so practicing squats is a required course for professional athletes and amateur bodybuilders.

　　How to do squats

　　1. Squat with bare hands

　　The most common type of squat, beginners can get started with this. Squat your hips back and imagine there is a stool behind your butt and you want to sit on it. Stretch your arms forward for balance and straighten your back. Make sure your knees and toes are pointing in the same direction, and don't over-buckle or externally rotate your knees. Squat as deep as possible until your thighs are parallel to the ground or below.

　　2. Squat against the wall

　　As the name suggests, find a wall and remain still in the squat position. Keep your legs away from the wall so your thighs are parallel to the floor. Make sure your back is upright and your entire back is firmly against the wall. This action is great for knee joint rehabilitation.

　　3. Jump squats

　　Very good advanced training! It’s a great cardio workout! Squat down and jump as high as you can. Squat down as you land. It can be calculated not by the number of movements, but by time, such as squatting and jumping for 30 seconds.

　　4. Kettlebell squats

　　Grab a kettlebell and do squats. If you don't have a kettlebell, you can use another heavy object instead. Open your feet slightly and step out. Make sure the soles of your feet are firmly on the ground during the squat, and do not lift your heels or lean back. While squatting, keep your back straight. Squat as deep as possible until your thighs are parallel to the ground.

　　5. Unbalanced ground squat

　　This squat exercise is great for balancing and improving one hip and leg. Raise one leg higher than the other by resting one leg on a box, plates, or steps. Squat in this position, the key points are the same as squatting with bare hands.

　　6. Split Squat (Bulgarian Split Squat)

　　Place one leg on something tall and perform a deep squat, also called a Bulgarian squat. If you are unbalanced during the squat, you can hold on to the wall.

　　Benefits of Squats

　　1. Squats are the best exercise to improve leg strength. Leg strength is the most important for body strength and has the greatest potential. Powerlifting, powerlifting, strongman, throwing, these strength events mainly rely on leg strength.

　　2. Squats can also very well promote body strength. You know, leg strength + hip strength + waist strength, this is the majority of the body's strength. In addition, because squats can maximize testosterone secretion, they also have a good effect on upper body strength.

　　3. The first choice for developing leg muscles. The legs account for more than half of the body length. Without well-developed legs, it cannot be called bodybuilding. At most, it can only be called half bodybuilding.

　　4. Promote muscle growth throughout the body. Professional bodybuilders, without exception, take the squat seriously. Because squats can maximize the secretion of testosterone, and strong testosterone can promote the growth of muscles throughout the body.

　　5. Athletes in major competitive sports attach great importance to squats! Squats can greatly improve your jumping ability. Beamon, the former long jump world champion, practices half squats with 308 kilograms.