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Full Squat

Exercise Profile

Body PartQuadriceps, Thighs
EquipmentBarbell
Primary MusclesGluteus Maximus, Quadriceps
Secondary MusclesAdductor Magnus, Soleus
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Introduction to the Full Squat

The Full Squat is a comprehensive lower body exercise that primarily targets the quadriceps, hamstrings, and glutes, while also engaging the core and improving balance. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, due to its modifiable intensity and form. People would want to perform this exercise not only for its ability to build strength and muscle, but also for its benefits in enhancing flexibility, mobility, and overall functional fitness.

Performing the Full Squat: A Step-by-Step Tutorial

  • Begin the exercise by slowly lowering your body, as if you're sitting back into a chair, keeping your back straight and your knees over your toes.
  • Continue to lower yourself until your thighs are parallel or almost parallel to the floor, ensuring your knees do not go past your toes.
  • Hold this position for a moment, keeping your core engaged and your body weight on your heels.
  • Finally, push back up to the starting position in a controlled manner, ensuring you're pushing through your heels and not your toes, to complete one full squat.

Tips for Performing Full Squat

  • **Maintain a Neutral Spine**: One of the most common mistakes during the squat is rounding the back, which can lead to injuries. Always keep your chest up and your back in a neutral position. Imagine there is a rod running from your head down to your tailbone, and you need to keep that rod straight throughout the movement.
  • **Depth of the Squat**: Aim to lower your body until your thighs are at least parallel with the floor. This is considered a full squat. However, don't force yourself to go lower if it's causing discomfort or if you're unable to maintain proper form. A common mistake is either not squatting deep

Full Squat FAQs

Can beginners do the Full Squat?

Yes, beginners can certainly do the Full Squat exercise. However, it's important to start with a lighter weight or even just bodyweight to ensure proper form and prevent injury. It's also beneficial to have a trainer or experienced individual review your form to ensure you are performing the exercise correctly. As you build strength and become more comfortable with the movement, you can gradually add more weight.

What are common variations of the Full Squat?

  • Goblet Squat: In this variation, you hold a kettlebell or dumbbell close to your chest, which can help to improve your form and focus on your squatting technique.
  • Overhead Squat: This is a challenging variation where you hold a barbell or dumbbells overhead while performing the squat, which can help to improve your balance and shoulder mobility.
  • Jump Squat: This is a plyometric version of the squat where you explode upwards from the bottom of the squat into a jump, which can help to improve power and athleticism.
  • Pistol Squat: This is a one-legged variation of the squat, which can help to improve balance, coordination, and unilateral strength.

What are good complementing exercises for the Full Squat?

  • Lunges are another exercise that complements Full Squats, as they engage the quadriceps, glutes, and hamstrings, similar to squats, but also challenge balance and coordination, enhancing overall functional fitness.
  • Calf raises can also complement Full Squats as they target the lower part of the legs, specifically the calf muscles, which are often overlooked in squats, thus ensuring a comprehensive lower body workout.

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  • Full Squat training for leg muscles.