Barbell knee squats. We study all the subtleties and secrets. Barbell Knee Squats: How to do Smith Machine and Free Weights Knee Squats

03.12.2021Heading: Finishing

It would seem that all the basic exercises were invented in the last century. Why reinvent the wheel if there is a list of basic effective exercises from which absolutely everyone progresses? Fortunately or unfortunately, innovation continues to progress.

One of his products is a very rare exercise - knee squats. The main goal is pumping the hips and buttocks.

Knee squats are mainly used in weightlifting and bodybuilding, where the main task is strength indicators. Of course, this exercise will not be superfluous for fitness athletes, however, you can safely do without it.

With the help of the exercise, you can “break through” stagnation in the weights in squats with a barbell. In particular, the lower phase of the range of motion is strengthened during the classic squat. Therefore, some have taken squats on their knees “in arms”. Hypertrophy of muscle fibers is impossible without progression of loads.

In kneeling squats, technique is very important, no cheating or heavy weight. Otherwise, you may get injured.

To get the maximum result, you need to be very careful. Carefully study the execution technique, and even better, consult with an experienced trainer.

Benefits of knee squats:

Increase the volume of the gluteal muscles;
Develop the strength of the hips and buttocks;
Strengthen the vestibular apparatus;
Relieve stress on knee joints
Strengthens the lower back and lower back.

What muscles work in knee squats?

The main load during the exercise falls on the buttocks and hamstrings.

It is worth noting that this is an excellent solution for those who want to get beautiful and elastic buttocks, but at the same time do not want the quadriceps to be included in the work.

The extensors of the back (lower back) and the press act as synergists and stabilizers. They take the load off the spine.
Also, small muscles of the legs take an active part in the work - the medial and lateral muscles of the thigh, the large conductive, etc.

The exercise itself is considered rare and unusual, in order to properly load the target muscles, the athlete must be able to feel them.

Otherwise, the load can go to the joints and ligaments, and since the spine and lower back are under load, without feeling the target muscles, they can be easily injured.

Knee Squat Technique

Not only efficiency, but also injury risk depends on the correct execution.

Squatting with a barbell on your knees refers to exercises with a technique of medium difficulty:

If this is the first exercise in the training program, then you need to warm up well in order to prepare the joints and ligaments for work.
The first approach must be done warm-up, with an empty neck or light weight.

You can perform the exercise both with free weights and in Smith:

First option good because it works out the stabilizer muscles and loads the body more.
Second option more lightweight and well suited for beginners due to the proven trajectory.

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After choosing a barbell and weight, lay a mat under your feet so that there is a comfortable support. This is important, as the main load will go to the knees. And if you rest against a hard floor, then the sensations, at least, will be far from pleasant.

Starting position: we kneel, legs - slightly wider than the width of the shoulders, so that the shins are parallel to each other. Feet can be extended or placed firmly on the floor. The bar is located behind the neck, at the level of the trapezoid, similar to the position when doing squats. The back is arched at the waist, the shoulder blades are brought together, the neck is straight, the head and gaze are directed forward. Keep your back straight throughout the entire exercise.
On the inhale: we slowly lower ourselves down, slowly, to a level until the thighs are parallel to the floor, and the buttocks reach the top of the calves. For better stretching, it is allowed to sit a little deeper.
On the exhale: maintaining a flat lower back and due to the contraction of the gluteal muscles, we dynamically return back.

It is important to choose the right weight on the bar so that the exercise is as effective as possible, but at the same time not traumatic.

Work out the execution technique with an experienced coach or senior friend. You can perform the exercise both with free weights and on Smith. For beginners, we recommend starting with Smith, but later moving to free weights. Since, in any case, more muscle fibers will be involved, in particular stabilizers.

Knee squats: benefits and harms

Many, including girls, are used to counting classic squats. best solution for the development of the gluteal muscles. Yes it is, basic exercises have always been and will be the best, but there is one factor - genetics. It’s good if a girl has naturally developed buttocks, or at least has the makings of it.

And what about those whose quadriceps grows faster than the buttocks?
Or do you need to correct the form?

In this case, you need to move on to isolated exercises.

In terms of performance, kneeling squats are not harmful, but an effective exercise for developing the buttocks. Wrong technique can cause harm.

Although there are other, less traumatic exercises for the buttocks - for example, leg swings in the block, squats will be a great alternative to dilute the program.

In order for the knee squat in Smith not to harm, it is recommended to follow certain recommendations:

Control your breathing. allows you to keep your posture even and deflection in the lower back, which, in turn, relieves the load from the spine. As soon as the breath goes astray, there is a high probability of loss of posture.
Fix the body. During the exercise, you do not need to move your legs or spread your knees to the sides.
amplitude of movement. It must be correct in order to stretch the muscles as much as possible, lowering is allowed until the buttocks touch the calf.
Keep pace. You need to go down slowly, controlling the movement, and the rise should be fast.
Follow the technique. You can call for help as a coach, or independently control it by standing in front of a mirror in profile.
Get under your knees folded fitness mats or towels so that your knees do not rest on a hard floor.

A rep range of 10 to 15 times will be optimal. In this case, the last few repetitions should be given with difficulty. Between sets, you can stretch your lower back by hanging on the horizontal bar with your feet touching the floor. After the exercise, you can perform reverse hyperextension, which will be an excellent final option.

Knee squats are a great solution for developing the buttocks. Loads not only large, but also small muscles.
However, you should be extremely careful with its implementation so as not to get injured.

This exercise should be considered as a specific addition in order to load and shape the buttocks, but it is not suitable as a basic one. If you already have training experience, then it's definitely worth a try!

No lengthy introductions. Basic squat questions:

— Foot position(wider, narrower, shoulder width apart);

— Stop reversal(has anyone even thought about this?);

— Heel/toe support(how right?);

— Squat depth(the most controversial issue);

— knee position(can the knees go beyond the toes?)

— Bending in the lower back(“butt wink” or when “the butt pecks”);

- and a couple of other nuances.)

Leg position.

The standard setting of the legs when squatting is shoulder width apart (1), or slightly wider (2). There is a dependence on height, as a rule, the higher the person, the wider the legs need to be placed in order to minimize unwanted stepping / pushing the knees forward (by the toes) when squatting.

If you start from the work of the muscles, then:

— with a wide setting of the legs: the back surface of the thigh, gluteal muscles, and the inner surface of the thigh work more.

Separately, about the quadriceps. They also work with a wide stance, but the wider we put our legs and the more we turn our feet outward, the more the load is shifted to the muscles of the inner thigh.

— with narrow legs- Quadriceps are loaded more.

Outcome: if you want to work out the gluteal and inner thigh muscles - a wide setting of the legs. If you want to work out the quadriceps, the outer part of the thigh is a narrow stance.

Stop reversal.

Everything is simple here the wider the setting of the legs, the more you need to turn the feet outward. Why? When squatting, knees not must be reduced to each other with an X, otherwise this will lead to injury to the knee joint.

An example of an incorrect, “X-shaped” knee position when squatting / running:

Emphasis on the heels.

One of the indicators that your Technics and stop setting correct- when weight bodies/rods presses on the heels and on the outer edge of the foot. If the weight presses on the socks, then a dangerous load is created on the knees. In this case, you need to adjust the weight of the bar, the setting of the legs, the inclination of the body, and it is possible to change the shoes to a more comfortable one (flat shoes are good for squats).

Bending at the waist.

When squatting, it is important to keep slight bend in the lumbar region. Thus, we transfer the load from the back to the gluteal muscles, forcing them to work as an extensor of the body.

Another point that is quite common with a “deep” squat is a pelvic twist (“butt wink” or when “the butt pecks”).

A pelvic inversion may be associated with poor flexibility, tightness of the thigh muscles, etc. This is a fairly common occurrence, and in general it is not so terrible if the pelvis is slightly tucked, but at the same time back stays straight. But if the back is rounded, then the load on the spine increases significantly, which can eventually lead to injuries.

Therefore, the main advice is not to lose the bend in the lower back when squatting. Sometimes it's better not to squat too deep to maintain a natural curve so as not to "peck the pelvis".

Squat depth.

This is the most controversial issue. And here I would recommend starting from your goals. If you are a professional athlete, then you probably have no choice, because. this moment is strictly regulated. But if you are in the gym for yourself, then squat depth should be determined by your technique. That is, if you can squat "deep" and still maintain the correct technique (head looking forward, flat back, pelvis does not peck, knees do not come together, emphasis on heels), then great, a deep squat is completely for you. But if your technique worsens with a deep squat, then it is better to abandon it.

What are the benefits of deep squatting? More range of motion, more load on the muscles, respectively, better growth. But on the other hand, you can take more weight, reduce the range of motion (for example, squat down to parallel with the floor) and still get the same load on the muscles. So, I repeat once again - the main thing is that the depth of the squat does not worsen your technique.

Perhaps the ideal option is a deep squat, with good technique.(we sit down by pulling the pelvis back, the torso tilt forward is not strong, we do not put our chest on our knees, the back is straight) and the right weight(the maximum weight at which you still maintain the correct form, and strain and stretch the gluteal muscles as much as possible). But that's ideal.)

An example of two correct deep squat variations:

Knee position (can the knees go beyond the toes?)

The general rule is " when squatting, the knees should not go beyond the toes". If your height is above average, then you need to put your feet a little wider to minimize unwanted stepping / pushing your knees forward (by the toes) when squatting.

The exception is deep squats (booty to the heels). When squatting deep, your knees MUST go past your toes or you will arch your back, which is much more dangerous.

An example of when the knees MUST go past the toes:

Once again I will return to the rule - "when squatting, the knees should not go beyond the socks." First of all, it is relevant for beginners, because. when we control the knees, the pelvis automatically moves back, the weight is transferred from the toe to the heel - this is exactly what is needed. Therefore, it is easier for a coach to say once - “watch your knees” than to explain all the nuances (this is where the rule about knees came from, if you want, you can call it a myth). Remember that you need to keep your back straight first, your knees can go beyond your toes and in some cases must go out, otherwise you will not get up with a straight back.

Bringing the knees together when lifting.

A fairly common mistake in squats is bringing the knees together when lifting with the X “X”. This may be due to incorrect positioning of the legs, if we do not spread the socks outward enough, and this may also indicate insufficient development of the inner thigh. The wider the setting of the legs, the greater the load on the inner surface of the thigh. If the muscles are weak, then the body transfers the load to the quadriceps, bringing the knees to X.

Once again I will return the picture with the "X-shaped" position of the knees during squats / running:

Here is a simple advice experiment with foot placement, take less weight, develop the inner thigh(to help - squats with a wide setting of the legs, side lunges).

Squats in the Smith machine and hack machine.

Very often, trainers in the gym put beginners to squat in a Smith or Gakk machine. Firstly, so it's easier to put the equipment, Secondly less to explain.

But there are also negative points. Some call the Smith Machine and the Hack Machine a knee-killing conveyor. When we squat in a hack-machine (or in a Smith machine), the knees are strongly brought forward, dropping below 90 degrees, the femur tends to crawl forward relative to the tibia bones of the lower leg (and only the ligaments prevent the femur from finally moving out of the joint). The second moment, when we squat in Smith and put our feet far forward from the neck, the back is in a very vulnerable position. Therefore, in general, the general recommendations for these simulators are partial amplitude (in which even natural movement is close to a straight line), light weights and use the simulators at the beginning of the journey, or later for warming up.

Still, free weights are better because they allow you to move along the trajectory that is most natural for your body.

— If you feel discomfort, especially pain (not muscle), then better not to do;

— Squats also train the core muscles, and these include the muscles of the press, so many do not train the press separately;

- With squats, intra-abdominal pressure increases (therefore, they are not advised to be done by pregnant women). If you cannot control your stomach when squatting with a lot of weight (the stomach must be pulled in), then put on a special belt / belt;

- When squatting, the barbell should not lie on the neck, it needs to be slightly lowered to the shoulder blades.

— The most vulnerable position for the knees is the 90-degree angle at the knee joint. Squats to “parallel to the floor” are the most traumatic, since the entire load (stopping the weight, dead center) falls on a 90-degree angle at the knees (although many consider the deep squat to be the most traumatic option);

- To in squats maximally load the gluteal muscles you need to make a sharper angle in the hip joint (see the picture below, the option is on the left, by the way, pay attention to the correct position of the bar on the back, and the position of the bar relative to the feet);

- If the goal is to “round the butt”, then in addition to squats, there are a lot of

Rate (5 / 1)

The only point is that the exercises must be done correctly. If you don’t figure out initially how to squat to pump your buttocks, you can harm your body. This is especially true for women in their early 20s who have never taken time for sports. If this is about you, then most likely your joints and muscles will not be happy with the sudden load. In this case, it is worth clarifying how to pump up the buttocks in the gym, work out under the supervision of a trainer for a week, and then continue exercising at home, understanding your level of allowable load.

The second question is how to pump up the buttocks of a girl in a week. It is often asked on the forums, hoping to find a magical way to round the ass in a minimum of days. So, no squats and other exercises will do a miracle and will not become an amazing tool for how to quickly pump up the buttocks. Training is a constant process, building muscle mass is slow. Usually, when asked how much you can pump up the buttocks, trainers answer: from two months. During this period, your "fifth point" will acquire the desired shape and elasticity.

5 important rules for pumping up

Tighten the press: the abdominal muscles should form a tight corset around the waist and thus fix the spine.
Keep your back straight: do not arch, do not slouch.
Keep your knees over your feet: this is the correct low position.
Fix your heels on the floor.
Breathe evenly, in time with the movements.

Working in this mode allows you to understand how to pump up the buttocks and prevent excessive stress on the joints, muscle strain.

The benefits of squats

Squats transform the whole body
When doing squats, not only quadriceps, calves and hamstrings work, but the muscles of the spine are strengthened. Squats stimulate the production of testosterone, stimulating the growth and strengthening of the muscles of the entire body.

Squats develop the muscles of the central part of the body.
The muscles of the abdominal region are simply delighted with squats. It turns out that squats allow you to transform the abdominal muscles much better than the usual twists.

Squats prevent injury
The coordinated work of the auxiliary muscles of the lower body, buttocks and lower back allows you to reduce the risk of injury to a minimum. The main thing is the correct technique for performing the exercise.

Squats are extremely practical
The love of squats will certainly have a positive impact on everyday life. Outdoor games with children, football, outdoor work - all this will be much easier and bring only pleasure thanks to squats.

Squats improve joint health
The hip joint, knees and ankle work in harmony during the lifting of the body. The tension is evenly distributed throughout the body, helping to reduce stress on individual joints. The main condition is the observance of competent technique for performing the exercise. For example, straightening the legs entails a thorough load on the knee joints, increasing the risk of injury at times.

Do Squats Anywhere
You don’t need a gym membership or fabulously expensive machines, because you can squat wherever you like: at home, in the park while jogging, or even at a party!

Squats - a universal exercise
The only exercise capable of engaging the same amount of muscle as the squat is the deadlift. Squatting is such a habitual activity for the human body that can easily build muscle mass, increase strength and endurance of the whole organism.

Squats help burn fat.
If you want to get rid of extra centimeters, do not neglect squats. By stimulating the growth of muscle mass, this exercise helps to burn more fat. Strong tightened hips and elastic buttocks - here it is, the cherished result!

Squats improve flexibility
Performing this exercise requires high flexibility and plasticity. The higher the range of motion of the hips, knees and ankle, the more effective the result will be.

Squats allow you to evaluate your form.
Do you swing your arms, successfully bench press or crunch? What about squats? Do not forget that only a harmonious load of the whole body can transform you.

To be healthy and fit, squat, squat, squat!

Basic exercise scheme

Let's start with the fact that each option is done according to a single scheme. They differ in the depth of the squat, the position of the legs and torso. First, let's look at the general scheme in order to have an idea of \u200b\u200bhow to squat correctly.

Feet should be shoulder-width apart, pointing forward or slightly apart, depending on how you are used to squatting in everyday life. The back should be slightly bent, pulling back the shoulders. If you squat with a barbell, then its grip should be 15-20 centimeters wider than your shoulders. Elbows should not be directed back, but down. The lower ones should maintain the angle of the natural inclination of the torso. This is the correct starting position to take if you want to practice the knowledge of how to sit or crouch properly.

To begin, you need to exhale, holding your breath slightly, and allow your hips to drop as if you were sitting in a chair. The body should be slightly tilted forward. The calves and thighs should remain in a vertical plane, the knees should be parallel to the feet.

When squatting, look only forward, lowering to a position where the thighs are parallel to the floor. Hold for a fraction of a second, and then smoothly, without any jerks or jumps, rise as if you are pushing off the floor, exhaling after you have passed the most difficult point. This is a general scheme of how to properly squat, suitable for everyone, even the most unprepared people.

If you are a bodybuilder, you should place your feet a little more than shoulder width apart. This will give additional balance and the ability to lift a larger load. In addition, the knee and hip joints do not require much flexibility in this case, but they will have to keep the torso at the right angle. Most of all, the muscles of the inner side of the thigh will be involved in this process.

You can put your legs closer to each other only if you have well-developed back muscles. Otherwise, when squatting, the muscles will undergo powerful compression, pushing the hips forward and unbalancing the back.

Smith machine squats options

With a device like the Smith, squats can be done in many different ways. So, they may differ depending on how you place your feet. This will affect the pumping of certain muscles.

Legs together. In this case, the front parts of the quadriceps of the thighs receive the maximum load. Also, the load goes to the knees, so this option is allowed only for those who are definitely healthy.
Legs shoulder width apart. A classic option that allows you to pump the sides of the thighs and their inner surface. Often in this position, squats are performed in the Smith machine for girls.
Smith squat with wide stance. This is a classic female version that helps to work out the inner thighs.

In order to pump up the buttocks, you can put your legs a little further forward, while leaning on the bar with your back. As we have said, do not be afraid to fall.

There are also the following variations of exercises:

A difficult and rare exercise is knee squats in Smith. It is used in powerlifting and weightlifting to further develop the lower phase of the barbell squat. This type of squat puts an unusual amount of stress on the large muscles and also hits a number of small muscles that are mostly unloaded with other variations of the exercise. The kneeling squat is not used to build muscle mass, but for a comprehensive study of muscles. Please note that the load on the knees in this case is very high, so beginners should not do these squats. It is also better to use soft knee pads to protect the joints.
Another option is front squats in Smith. Their difference is that the bar is located not on the back muscles, but on the chest and deltoid muscles. In view of this, the back will be in an almost vertical position, and this will fundamentally change the load and muscles that are involved in the exercise. Although this exercise is quite rare, it is effective, since in addition to the legs it also affects the upper body, including the formation of a strong press.
Plie or sumo squats. Assume a wide spacing of the feet. The load on the quadriceps is lightened, but the inner thighs are pumped very well. The legs should be spread as wide as possible, the socks should be directed to the sides at an angle of approximately 45 degrees. The knees must not be bent inwards. Tighten the muscles of the abdomen and buttocks during exercise.
Lunge squats. These Smith machine squats involve the same position as the classic squat, but one leg must be pushed forward and the other bent until the thigh and shin form a right angle. Then climb back. With this exercise, the front leg receives all the load, and the second only maintains balance, so the legs must be changed.

Classic barbell squats execution technique

It is very important to know how to do barbell squats correctly. This exercise has a number of variations, but we will now look at the classic technique.

It includes the following nuances:

Leg position. It should match the width of the shoulders. Socks should be pointing forward, you can part them a little. This is the starting position, which can be called classical. When you master barbell squats, this option will be basic, and only then you can try other options. So that you do not tear your heels off the floor, you can use pancakes, although this does not bring any benefit, and it does not bring much convenience - it is important to correct the technique here.
Grip. Usually a closed neck grip is used. The distance between the hands does not play a special role, but it is important that they are located symmetrically from the center. This is necessary so that you do not lose your balance when squatting.
Neck and eyes. In the question of how to properly squat with a barbell, this is also important. Look slightly above the horizon - this will keep the correct position of the neck, keeping it straight. When lowering the eyes, the neck will tilt automatically. And this can provoke a spinal injury and increase the risk of osteochondrosis. Therefore, remember that you can’t look at the floor while crouching.
Neck position. The bar can be held on the shoulder blades, shoulders, front delta. The squat technique with a barbell on the shoulders is considered classic, this is the so-called golden mean. With this arrangement of the bar, the load will be distributed between the legs and back.
Starting position and downward movement. You need to put your feet shoulder-width apart, turn your socks outward, remove the barbell from the rack with a closed grip, place it on your neck in the rear delta area, then step back from the rack. When squatting, keep your back straight, leaning forward slightly - this will help reduce the load on the spine. Look straight ahead. When squatting, the buttocks will move back. The knees should not extend beyond the border of the feet. The main load in this case should be placed on the legs, and the movements should be smooth. If the technique for performing squats with a barbell on the shoulders is correct, then the back and front surfaces of the thighs, buttocks and lower back will be worked out.
Squat depth. You can squat until the thighs are parallel to the floor, or you can go lower. With deep squats, you can better work out the hips and buttocks, respectively, the effectiveness of the exercise can increase.
Upward movement. Rise up by pushing your heels off the floor. Straighten your legs and return to the starting position. Repeat the exercise as many times as necessary.

When squatting with a barbell, it is very important to control your breathing. Breathe in as you move down, and breathe out as you go up. Sit down and rise smoothly, do not spring or jerk. In the upper position, bend your legs slightly and fix this moment.

What are the benefits of squats

The shape of our priests depends on 3 factors: the shape of the pelvic bone, the development of the muscular corset and the amount of adipose tissue. It is impossible to do something with the first, but fortunately, the dimensions of the bones do not affect the elasticity of the “fifth point”. The main role here is played by the condition of the muscles.

A feature of working with this part of the body is its responsiveness to training. Even if fat has grown on the priest, exercises will help to gradually get rid of it. Also, squats will be an excellent answer to the question of whether it is possible to pump up the buttocks if they are flat and there is not a hint of femininity in them.

During squats, the work of a large muscle group is activated. The gluteus maximus muscle, the "corset" of the hips and spine are involved.
Provides impact on the joints, including the hip, knee, ankle.
The load on the tendons increases, their condition improves.
Additionally, a load on the heart is provided, a healthy heart rhythm is formed.

Therefore, squats allow you not only to pump up your legs and buttocks at home, but also how to improve your health without visiting a fitness club.

How to squat properly for men

In order for the benefits of squats for men's health to be significant, you should follow a few simple rules:

During the exercises, the feet should be slightly wider than the shoulders, with the toes outward. It is necessary to stand with the entire surface of the sole, without taking your feet off the floor.
To work out the PC muscle, you should perform the exercise from beginning to end with tense buttocks, you need to relax them only after fully straightening after squatting.
Upon reaching the final lower point of the squat, you should linger for a few seconds, and only after that start lifting. This delay also trains the PC muscle responsible for potency. Over time, the duration of the delay should be increased from 2 to 15 seconds.
The breathing mode should be as follows: squatting is performed on the exhale, lifting - on the inhale.

The position of the hands during the exercise is of great importance: they can either maintain balance or create an additional load on the muscles. For example, if the arms are extended forward and the hands are closed in a lock, balance is created, and if the arms are located on the belt, the muscles that stabilize the load are included in the work. During squats, you can cross your arms on your shoulders, lay them behind your head, pull them up - in each of these exercises, other muscle groups will be occupied.

Correct squatting with your own weight is performed as follows:

stand up straight, put your feet shoulder-width apart, place your hands behind your head;
start moving, bending the legs at the knees, hips, without changing the position of the hands, without leaning forward;
at the full depth of the squat, linger for 5 seconds, then quickly, due to the thigh muscles, start moving uphill, returning to the starting position.

Squatting with a barbell should be guided by the following recommendations:

You can squat by removing the bar from the racks or in a power rack with adjustable footrests. At the same time, the installation height of the bar should be such that you do not have to reach for the neck and stand on your toes.
Correctly position your hands on the bar of the bar - the grip should be slightly narrower than shoulder width.
Place the bar below the neck or on the bottom of the trapezoid.
It is necessary to start squatting with a straight back, bending your knees and hips, slowly, while inhaling.
Hold for 2 seconds at the bottom.
Start lifting on an exhale, pushing off the heels from the floor, straightening the legs until the starting position is reached.

Proper technique for barbell squats

People far from sports often believe that squats are extremely simple. In fact, they are considered one of the most difficult exercises, and the question of how to do a squat with a barbell involves a lot of nuances. If you ignore the safety precautions, you can get injured in the knee or spine. Safety, confidence and preparedness are important. For those who have never squatted, it is better to first hone the technique without weight, and only then start using the barbell.

Preparation for the exercise should be as follows:

First, without fail, conduct a warm-up workout for all muscle groups.
The bar of the bar should be mounted on racks at a height of 8-10 cm below shoulder level. Be aware that too high a neck position is dangerous.
When removing, you can “dive” a little behind the barbell and support it with the help of tense trapezoid muscles (not with your shoulders and not with your neck!). Take the bar with a grip that is comfortable for you, but do it symmetrically to the center so that the weight is evenly distributed on both legs. A narrow grip will make it easier to control the bar. If you feel pain in your shoulders, you can position your arms a little wider.
Now you can straighten up with the barbell on your shoulders and take a step back. Tune in to the weight and control the work of the whole body.

When it comes to how to properly squat with a barbell, be sure to consider the following points:

The back should be straight, you can slightly bend it in the lower back. Strong forward bends are not allowed. The shoulder blades must be consciously reduced to each other. The chest should bulge forward a little.
The load you get will depend on the width of your feet. If you place them wider, you will better work out the inner surface of the thigh, if you put them narrowly - the outer part. In the standard version, the feet should be placed slightly wider than the shoulders, and the socks should be turned 30-45 degrees. The knees should point in the same direction as the toes.
Do not slouch or lean forward. It is important that the load is distributed throughout the spine.
The gaze during the exercise should be directed straight or slightly up, do not lower it.

The movement begins with a smooth back feed of the pelvis, as if you are trying to sit on an invisible stool.
The depth of the squat can be until the moment when the hamstrings are parallel to the floor or below. Keep in mind that the lower the squat, the more actively the buttocks are worked out. Therefore, the correct squat with a barbell for girls is most often recommended deep.
Sit down slowly, get up quickly. Don't relax and pause at the bottom. The rise should be fast, but at the same time smooth.
Rising from the bottom point, try not to straighten your legs to the end. Otherwise, the knee joints will receive a lot of unnecessary stress.
The weight should go through the heels, not the toes. That is, when squatting, the maximum tension should be felt in the heels, and not in other areas of the foot.
Weighted squats are done at a slow or medium pace. A deep breath is taken with a breath hold, you need to smoothly go down. Exhalation should begin after you have overcome the most difficult part of the lift.

Remove the bar carefully, because after the squat, the strength is running out. To ensure stability, you can not keep your legs in one line, but put them in a scissor position
.

Working with equipment and hand position

If you use any sports equipment for squats, it will be useful for you to know how to properly squat with a barbell - the most common attribute that is used to perform exercises. In this case, you need to remember the correct position of the barbell. The ideal place for its location is near the seventh vertebra. If the neck is located higher, this, in addition to discomfort, can harm the spine. In some cases, wrap a towel around the bar. However, you should not make its layer very thick (this is fraught with a change in the center of mass and complicating the balance during training). With discomfort, you should slightly bring your hands together, the result of this will be a large area of \u200b\u200bsupport and relief of pressure on the shoulders. If the athlete holds on to the bar too wide, then in this case he does not rely on his hands, but on his shoulders, and there is a concentration of weight on two points.

Anyone who wants to know how to properly squat with a barbell will benefit from knowing what position their hands should be in. Firstly, in the grip, the thumbs should be placed on top of all the others, and the grip itself should be symmetrical relative to the spine. The most common mistakes that beginners make is spreading their arms towards the discs, as well as throwing them onto the bar. Extreme experts do not recommend doing either one or the other - the neck is highly likely to turn over, and the result will be a fall and possible injury. The best solution is to stay close to the center and point your elbows down in order to maximize the rotation of your shoulders.

Very often, beginners put something under their heels in order to lift them under the floor. This simplifies the process of maintaining balance, compensates for the lack of joint flexibility and will be a solution for those who cannot do exercises normally, but want to learn how to squat correctly. At home, this will not be so difficult to do if there is no way to go to the gym. However, experienced athletes recommend not to get carried away with the heels, as in this case the knees bend more at the same depth of the squat, and as a result, they go far forward, which still creates a risk of losing balance.

Selection of working weight

The selection of the working weight is a very important process. Of course, it may seem boring and uninteresting to you, but without it there is no point in moving on. So what is working weight? This is the weight with which you can perform no more than 15 reps in one set.

For progress and muscle growth, it must be constantly increased. Increase the number of repetitions each workout. When you feel that you can do more than 12 times, feel free to increase the weight.

Before working with this weight, you need to do several warm-up approaches. For example, your working weight is 50 kilograms. After performing the warm-up exercises, it is necessary to do the first warm-up approach - with an empty neck. You should get about 20 repetitions. After that, add 10 kilograms until you reach the working weight.

If your working weight is very large, the steps between warm-up sets should be more than ten kilograms. The ideal number of warm-up sets is three to five.

How many kilograms should be taken in squats with a barbell? For girls, the weight should not be too large. First of all, it should not cause discomfort. You should be comfortable doing the approach.

So, you first came to the hall. Now you need to warm up your joints and ligaments well. To do this, you can perform 20-30 squats with your own weight and run for 5-7 minutes on a treadmill. Next, follow these steps:

Do 12 empty bar squats.
If you are practically not tired, and it was easy for you, add 5 kilograms.
Do 12 more reps. Do you feel that it is already harder, but you can do more? Rest 2 minutes.
Add another 5 kilograms and complete the approach.
Your task is to rest between sets for 2-3 minutes and add weight until you do 8-10 times with great difficulty.

You need to remember this weight. That's all for today with squats. If you want to work more on your hips, head to the cable machines.

After a week, try the set with the weight you recorded in the previous workout. Most likely, you will complete 12 reps with difficulty. Excellent - you have chosen the weight with which you will work.

Now your goal is growth in every workout. Increase in weight and reps. Just don't overdo it! Weight gain should not be an end in itself, but a side effect of your proper training.

How to progress weights in exercises

Take your time, start squatting with your own weight (without weights) or with small weights and constantly increase the weight, but without worsening the execution technique. Your task is the correct technique (weights go (i.e. increase) only for the ideally correct technique, and not vice versa).

Now more about how they should and why they should increase at all (weights).

The fact is that most people in the gym have no idea what the progression of the load is, they have been training there for months, or even years, with the same working weights. Well, for example, a girl, as she did squats with a barbell on her shoulders with a weight of 20 kg a month ago, does the same 20 kg later the same month or even more. See? NO progression! Therefore, if there is no progression, how will her ass (butt) grow? How the hell do you grow up? WHAT HEY GROW WITH? Not a damn thing changes, THE LOAD DOES NOT CHANGE (does not increase), and if the load does not change, then why the hell should the buttocks (priest, and not only) change? ...

CONCLUSION: If the load is constant and the same from one workout to another, then the MUSCLES DO NOT GROW. BUTTOCKS DO NOT GROW! Therefore, your training is meaningless.

1st way to increase weights;
2nd way increase repetitions;

In order to carry out this load progression, you will need: TRAINING DIARY.

In short, a diary is an ordinary notebook or notebook or mobile phone where you will write down the muscle group that you will work out (for example, buttocks), exercises, number of sets / repetitions, working weights and the duration of the workout. That's all. Example below:

For in order to increase the weight on the shells from training to training, YOU NEED TO KNOW THESE WEIGHTS AS A MINIMUM. Logical, isn't it?)) In addition to weights, we also need to know the number of repetitions, but how will you know them without a training diary? I don't know, even if you have a super-duper good memory, will you remember everything for weeks ahead? .. or is it that hard to keep a diary? Do not be ashamed, this is necessary, otherwise nothing will come of it (there will be no result).

Okay, that's sorted out. Now let me show you the load progression in some exercise, for example, in squats (how this load progression happens), so that you can navigate (understand the essence):

1st METHOD. Let's say on Monday you work in squats with a barbell of 50 kg for 6 reps, this means that the next workout (next Monday), you must do 50 kg for 7 or 8 or 9 or 10 or 11 or 12 repetitions (depending on your powers). In any case, if you did one or two or three repetitions more than on the previous one, then your task is completed. You have progressed the load, and everything is hurt!!!

CONCLUSION: That week it was 50 kg for 6 times, this week already 7 times or 8 or 10 (depending on how much you got) = load progression = (priest growth).

2nd METHOD. Well, when you get to 12 reps in barbell squats, that is, 50 kg for 12 reps, you start using the 2nd progression method, the essence of which is to increase the working weight, not repetitions. That is: 52 kg for 6-12 repetitions, you see it is no longer 50, already 52 = progression of weights (so, let's say, it turned out 52 kg for 8 repetitions, we use the 1st method of progression - repetitions again), we do 52 kg not on 8, and already by 9 or 10 or 11 or 12 (depending on the strength), then when we did 12, we start using the 2nd method again, increase the weight = 54 kg by 6-12 (etc.). I think you get the gist.

We did less than 12 repetitions (let's say 10), use the 1st method, increase the repetitions), as soon as we reach 12 repetitions, increase the weight (2nd method).

This is just an example on one of the exercises (example on squats, you will need to progress the load in all the exercises in your training program, i.e., in leg press, etc.). In principle, I have nothing more to say, everything, good luck to you.

Sincerely, administrator.

Squat Program

Nothing is given to us on the first try, so there is no need to wait for a beginner to submit to squats in a couple of weeks. And at the same time, you should not give up on yourself if after the first five repetitions you feel trembling in your knees and a desire to sit down. Professionals advise taking at least a month to the training program - during this time it is realistic to bring the results, if not to the maximum, then to very good indicators.

An approximate 30 day squat program for a man looks like this:

start with a small number of approaches, no more than 5 to 5-6 repetitions in each;
increase the load gradually;
exercise regularly, but do not forget to give your feet a day of rest from training from time to time.

Even in a month you can achieve significant results

The benefits of squats are great, they do not require financial investments, they do not need a gym. This is an almost universal exercise that every person who is trying to seriously make friends with sports should definitely include in their workout. Fortunately, this is not difficult to do. It's true?

We have noticed a strange trend among today's fitness girls: the constant praise of a strange variation of the squat - kneeling squat and most often in Smith. This exercise is positioned as a miraculous miracle, a magical panacea for the growth of the buttocks.

They are trying to prove to us that there is no more effective exercise for the buttocks.

We have already briefly considered this problem in the article, but let's take a look at one of the most widespread misconceptions in training: the kneeling squat exercise.

Everything according to the classics of marketing: some odd number, an enticing picture and a minimum of information

Harm with the barbell and in the Smith

Knee squats are a very rare and controversial exercise. In general, this exercise is from the so-called "utility" of weightlifting. This is the name of those exercises that contribute to the development of strength and anthropometric indicators. And also these exercises help to overcome the “plateau” (stagnation in performance) and develop weak links in the main movements (for example, pay attention to undermining in the snatch).

But it should be noted that the knee squat exercise is very rare, only a few use it, especially in Smith. This exercise is intended to train the lower phase of the range of motion in the snatch, later it came as an auxiliary to lifting as an auxiliary exercise for the classic squat. Exercise allows not only to load large muscles in an unusual way, but also to affect small muscles, which, as a rule, are not given due attention.

Let’s say right away: with a probability of 99%, you don’t need to squat from your knees with a barbell and you don’t need to know the technique of doing kneeling squats in Smith! Why? Read on! Know the dangers of squatting from the knees in the Smith and with a barbell/dumbbell/piece of pie.

The barbell knee squat is for advanced lifters only.. For a second, an experienced athlete is not a girl who pumped up her ass in a year with a 30 kg squat using magic pills. An experienced athlete is a person with good adaptive and recovery reserves, with already developed coordination and muscles, strength and endurance.

The kneeling squat is not intended for beginners and those whose goal is to maintain good physical shape, for most athletes in the gym it is not necessary and potentially dangerous. Forget, forget and once again forget about the sports perversions of fitonies.

They can scream that they have pumped up their buttocks, standing on their toes, endlessly squeezing their unfortunate buttocks, followed by moving the little toe of their right foot to the side, as they say, tryndet - not to roll pebbles. Do not look up to athletes from YouTube and Instagram. Health training should not be deadly, it should be adequate and even, rather, sparing. Especially if you are a beginner.

We only live once. Therefore, taking care of yourself and your health should not be trampled somewhere on the street while you are tearing your last veins in the gym. To be careful and accurate - and the result, for which the line is lined up to the simulators, will definitely be.

The main load during knee squats falls on back muscles(stabilization) and biceps femoris. The glutes work differently than in the classic squat, for this it is enough to compare the angles in the classic squat and the knee squat. The hamstrings and glutes act as stabilizers and relieve the load from the spine, but this is subject to the technique and adequately selected load.

The reviews of those who do knee squats are different: there are both positive and negative. Most often, enthusiastic ones like “I was able to break through the buttocks” and other nonsense. This is purely physiologically impossible!

Also, various small muscles of the legs, which usually remain without work, receive part of the load. Therefore, after performing this exercise, it appeared where it had not been before and you think that you felt the buttocks unrealistically. But since the muscles are small, then their contribution to the visual change in your Madame Sit and legs will be just as scanty, understand.

In a word, the knee squat is definitely not a glute-shaping exercise. But to clarify, in fact, Instagram fitness experts often do a cross between a squat and a Smith. In the weightlifting version, the trajectory of the bar should not go straight, but along an inclined path. Those. this exercise is technically impossible to perform in a Smith where the load is vertical.

Therefore, the vast majority stupidly cannot sit down and stand up, and they go through, adjusting to the movement in Smith, involuntarily leaning forward. And this is one of the causes of discomfort in the pelvis and knees, our most vulnerable places. In short, kneeling Smith squats have nothing to do with barbell kneeling squats..

Not a single competent specialist, methodologist or highly qualified trainer will recommend this exercise to a non-professional TASHnik, and even advise you to work in failure and multi-repetition. If you are a TASHnik, then you yourself know that only your trainer should decide whether you need to squat from your knees or not. If you are just keeping in shape or pumping your buttocks, then you don’t need this at all.

For an experienced athlete, choosing the optimal complex on the Smith simulator is not difficult, but for beginners, a coach's consultation is necessary. In addition, exercising under the supervision of a specialist, the risk of incorrect body position is reduced, which, when switching to free weights, can lead to injuries.

Turn on your head!

It is possible to increase the buttocks naturally, and squats in this case are the best way to give the butt an impressive volume. The fact is that squats are basic exercises that affect different muscle groups. Due to this, there is a larger and faster increase in volume compared to isolating exercises.

But this path is long and difficult, requiring compliance not only with the training program, but also with the diet. We want to warn you right away that homework will not help here, in this case you will only achieve an improvement in tone. To pump up the buttocks, you will need to include additional weights in the training process, so all types of squats that we will consider in the article are applicable only under conditions gym. First, let's look at the general rules.

Basic rules for squats:

The back should be straight

Knees do not go beyond the toes

Feet directed towards the knees

Heels do not come off the floor

Head is straight

Breathing must be correct

You need to squat deep enough

Do not straighten your legs to the end at the top point

The pace must be right

Weight must constantly progress

. At the initial stage, the weight may be small, but as you master the exercise, the weight should increase, otherwise you will not be able to pump up the buttocks.

Keep in mind that maximum muscle growth is observed when performing each individual exercise in 3-4 sets of 8-12 repetitions with maximum weight. Once you get to 12 reps (that is, you can do more reps), you need to increase the weight.

Now consider what squats are. In practice, there are more options than you could imagine. We will only consider the most effective of them and more suitable for girls, that is, those who want to pump up their buttocks and remove the load from the quadriceps as much as possible.

Most effective method to pump up the buttocks of a girl is to squat in the Smith machine. The fact is that when squatting with a barbell, even with the right technique, it is impossible to fully load the gluteal muscles. Sooner or later, the weight will become so heavy that it will be impossible to safely lift it without breaking the technique.

Before starting squats, always stretch your back and legs, especially the knee joints. As a warm-up for the back muscles, you can perform several sets of hyperextension with an average weight. This will prevent the formation of trauma to the lumbar spine.

The main advantage of this simulator is that, unlike regular free weight squats, in this case, the load can be directed specifically to the target area, that is, to the buttocks. In addition, the Smith machine does not require insurance and minimizes the risk of injury.

Smith Machine Squat Technique:

Set the desired weight and place the bar on your shoulders, holding your hands slightly wider than your shoulders. Unlock the machine, take a step forward with your feet shoulder-width apart. This is your starting position.
As you inhale, slowly squat down, dropping slightly below a 90-degree angle. Feet should be positioned so that during the squat, the knees remain in line with the heels. Imagine that you are sitting on a chair.
As you exhale, return to the starting position with a powerful push up, pushing off with your heels from the floor. Repeat the exercise 8-12 times.

Basic Mistakes:

squats by bending the knees, and not by pulling the pelvis back, as a result, the knees go beyond the socks and the load is shifted from the buttocks to the front surface of the thigh;
shallow squats up to 90 degrees; the buttocks begin to work only at the moment when the hips become parallel to the floor and below;
fully extended knees at the top; while lifting to the starting position, the knees should remain slightly bent;
bringing the knees inward; knees during flexion-extension should be directed strictly along the line of the feet;
back rounding; the back throughout the exercise should remain straight and slightly arched in the lower back;
tearing off the heels from the floor; if there is not enough stretching, you can put small pancakes under the heels - 1.25-2.5 kg.

In addition to the classic squats (setting the legs shoulder-width apart), there are several variations of the exercise.

Smith Machine Squat Variations:

with a narrow setting of the legs;
with a wide (technique "sumo" and "plie");
with the removal of the legs forward;
on my knees.

Depending on the position of the legs, it is possible to more specifically affect the target area. With a narrow setting of the legs, part of the load is shifted to the outer part of the quadriceps, with a wide one, the inner surface of the thigh is well worked out, when the legs are carried forward, the load completely goes to the buttocks and the back of the thigh.

Smith squat with legs forward

Taking the legs forward allows you to accentuate the gluteal muscles. Unlike the classic setting, in this case it is easier to make sure that the knees do not go beyond the line of socks (which is very important if the main goal is to pump up the buttocks).

Squat technique with legs forward:

Set the desired weight and place the bar on your shoulders. Unlock the machine, take a big step forward with your feet shoulder-width apart.
While inhaling, slowly squat down until your thighs are parallel to the floor or slightly lower. The pelvis in this case does not need to be pulled back, that is, the feet must be placed so far away that during the squat, the back always remains strictly straight and moves along the line of movement of the bar. The knees should be in line with the heels.
As you exhale, return to the starting position with a powerful push up. Repeat the exercise 8-12 times.

Another purely female version of squats, which allows you to fully load the buttocks. Performing the exercise on your knees develops not only the gluteus maximus muscle, but also the smaller ones, which are responsible for the tightened appearance of the fifth point. It is also suitable for those girls who have problems with knee joints and who cannot perform classic squats from a standing position.

Kneeling Squat Technique:

Get down on your knees, place the bar on your shoulders. The shins should be parallel to each other and located shoulder-width apart.
Slowly sit down while inhaling, pulling your buttocks back.

The sumo position allows not only to improve the shape of the buttocks, but also to correct such a problem area as the inner side of the thigh. Therefore, sumo squats are primarily recommended for girls.

This exercise can be done with a barbell, a Smith machine, or a dumbbell. In the latter case, the dumbbell is held with both hands on the disk in front of the body so that during squats the dumbbell passes between the legs.

Sumo Squat Technique:

Put your feet wider than your shoulders, turn your feet outward by 45 degrees (turning your feet 45 degrees is conditional, feet should be placed as far as flexibility allows);
While inhaling, leaning forward a little, do a squat, moving the pelvis back. The knees should be directed strictly along the line of the feet. The pelvis is retracted as far as flexibility allows;
As you exhale, return to the starting position, resting your heels on the floor. The knees at the top should be slightly bent. Do 3-4 sets of 8-12 reps.

Plie squats are similar to the sumo technique, the only difference is that the body in this case is held strictly perpendicular to the floor, avoiding leaning forward. For greater squat depth, the exercise is best performed on a step platform.

Plie squat technique:

Take a dumbbell in your hands with an overhand grip on the pancake (you can do it in the Smith machine), put your legs wider than your shoulders, turn your feet outward by 45 degrees;
While inhaling, slowly squat down until your thighs are parallel to the floor or slightly lower, while the dumbbell is located between your legs. The knees should be directed exactly along the line of the feet.
As soon as you feel the stretching of the internal muscles, return to the starting position, resting your heels on the floor. The back remains straight throughout the exercise. Repeat the given number of times.

Split squats or Bulgarian lunges (second name) is a complicated version of the classic lunges, in which one leg, located behind, is placed on a bench (fitball). In this exercise, the gluteal muscles of the working leg receive the maximum stretch, respectively, muscle growth is more effective. It is important to take a “good step” here, which allows you to focus on the buttocks, removing the load from the quadriceps as much as possible.

Split Squat Technique:

Take dumbbells in your hands (you can squat with a bar or in a Smith machine), stand with your back to the bench, take one step forward with one foot, and place the other on the bench;
Keeping the body straight, sit down so that the thigh is parallel to the floor;
Pushing your heel into the floor, return to the starting position. Watch your knee, it should not go beyond the toe line. Do 8-10 squats, switch legs and repeat.

In this exercise, the main focus is also on the buttocks. Unlike other options, crossover squats allow you to squat as deep as possible (remember that the glutes swing best when the hips go below 90 degrees), while the load on the knee joints and spine is minimized.

Lower Block Squat Technique:

Set the desired weight, take the handle in your hands, place your feet shoulder-width apart. Shift your weight onto your heels, leaning slightly back.
As you exhale, do a deep squat, pulling your buttocks back.
Resting with your heels, return to the starting position. At the end point, move the pelvis slightly forward and tighten the buttocks. Hold for a second and repeat the exercise for the specified number of times.

Hack squats are another good exercise that will help pump up a girl's buttocks. It refers to isolated. But to shift the load from the quadriceps to the buttocks, you need to do reverse hack squats, that is, squat facing the simulator.

Squat technique in the hack machine:

Set the required weight on the simulator;
Stand facing the simulator, sit down slightly under it, put your shoulders under special shoulder pads;
Unlock the locking mechanism, place your feet shoulder-width apart closer to the top of the platform;
While inhaling, slowly move the buttocks back, as far as flexibility allows (no need to squat, knees are only slightly bent);
As you exhale, return to the starting position. Repeat the given number of times.

3 popular myths that prevent girls from pumping up their buttocks

It is enough for girls to work with light weight

To build muscle, you need to eat more protein

calorie surplus

You can pump up the buttocks in a month

. Moreover, the muscles need to be constantly maintained. If the body does not receive an appropriate load for some time (for example, six months or more), then the reverse catabolic process (disintegration of muscle tissue) will begin.

To summarize, to pump up the buttocks a girl needs:

Alternate periods of muscle building and drying.

Now you know how to squat correctly to pump up the buttocks of a girl. And do not forget that regular training is only 50% of success, the rest depends on proper nutrition.