Squatting is a discipline in powerlifting along with bench press and cross lifting and is used especially in bodybuilding to build up muscles. Squats are very popular in strength training because of the high number of activated muscle groups. However, this exercise should only be used with caution.

Experienced fitness athletes and bodybuilders have a solid base of coordinative skills to meet the requirements of the squats. Inexperienced athletes and health athletes are strongly advised against this method, even though other athletes are enthusiastic about this exercise. In addition to the positive effects, this method can cause considerable damage to the lumbar spine if used incorrectly.

Trained muscles

Squats are therefore also suitable for pom muscle training.

  • Quadriceps (M. quadriceps femoris)
  • Twin calf muscle (M. gastrocnemius)
  • Large gluteus maximus muscle (M. gluteus maximus)
  • Tailor Muscle
  • Lateral lower leg extensor
  • Straight thigh muscle
  • Lateral lower leg extensor
  • Anterior tibial muscle

In the starting position, the athlete stands with his legs almost outstretched, shoulder width apart. When the legs are fully extended, the entire weight of the barbell acts on the spine.

This also applies to other movements. The barbell bar is positioned in the neck. Only every athlete can find an optimal position for himself.

It is important that it does not lead to unpleasant tension and pain. The elbows are taken to the back, the hands hold on to the barbell bar. From this position, the athlete kneels down until the thighs have reached the horizontal position and a right angle between the upper and lower thigh is created.

If there is pain in the knee joint, the movement should not be performed until the horizontal. Afterwards, the athlete pushes the body back to the starting position. The upper body always remains straight. To protect the lumbar spine, it is recommended to use a training belt for stabilization. Important: The tips of the feet always point in the same direction as the knee joints.