People say that you spend the first nine months of your development in the womb squatting, so it's no surprise that it is one of the most natural movements we can do.
If you are starting an exercise regime, though, you might have some questions about how best to do them, such as: What's the difference between high bar and low bar squats or do static squats build leg muscles .
Below, we answer several of the common questions about squatting and what the best techniques to squat are.
And hopefully by the end, you should have a very good idea of how to do these with safety and health in mind. So, get reading, so you can get squatting!
How To Squat Properly
-
Stand with your feet apart, slightly wider than your hips
-
Point your toes at around ten degrees outwards, although if you have a wider stance you might want to increase that
-
Look forward, focusing on a point on the wall
-
Put your arms out forward and keep core tight
-
Push your hips back, bending your knees and lower your bottom into seated position, until thighs are parallel to the floor, keeping feet flat on the floor
-
Continue until your hips are lower than your knees, making sure you keep your knees inline with your toes
-
Reverse the squat, pushing yourself once more to a standing position
-
You can then choose to add weights such as barbells, dumbbells or even kettlebells to this movement to gain further muscles strength and increase the heart rate
What’s the Difference Between High Bar and Low Bar Squats?
Lowbar squats are when you perform a squat while holding a bar behind your back. With the high bar, the bar sits on top of your shoulders IE Traps, whereas with the low bar sits on the back of the shoulder, slightly lower on the posterior deltoids.
Is It Okay to Only Low Bar Squat?
There is no problem with only performing low bar squats. However this placement will influence the balance & core strength, the position of the torso and even your mobility and which muscles you recruit.
The low bar squatting allows you to lift heavier, due to leveraging the muscles recruited.
The high bar squat forces you to recruit core muscles & legs more, improving core stability.
Both positions when squatting have their benefits, but if you worry about using different muscle groups but high bar squats do not work for you, instead find a different exercise that works the same muscle groups.
Are Deadlifts and Squats Considered the Same Muscle Group?
While they both work the lower body, they do train different muscle groups. Deadlifts, for example, do not train your quadriceps. Although they do focus on your glutes and hamstrings, back and more.
Squats also work glutes, hamstrings, but also target the quads and hip flexors, as well as calves. Both are beneficial to include in your workout regime and can even be done within the same workout or day.
Do Static Squats Build Muscle?
Muscles need movement to get stronger. So only when your routine combines static squats with dynamic exercises will you start to build muscle.
Static holds are used to build joint resiliency, helping to improve muscle strength and improve mobility.
How to Do a Goblet Squat?
To do a goblet squat, you need a strong weight such as a kettlebell. Instead of holding your hands out straight, you wield the kettlebell. Then, you perform the squat as normal.
Is Squatting Harder for Taller People?
It is harder for taller people to perform squats. Although, with the correct form and improved mobility, they can build up muscle at the same rate.
A taller person just has more through more of the movement, due to longer torso and legs, to break parallel and stand back up.
Can You Substitute Squats for Leg Press?
No, they are very different. If what you are looking for is muscle mass and to recruit every muscle in the lower body as well as improve mobility, then the squat is perfect.
If you instead want greater strength and gains in your quads and aren't able to load up that weight on your spine, then continue the leg press in your workout routine.
Want to Learn More and get squatting?
Our team is ready to help you answer any question that you might have. We want you to have the best fitness experience you could receive and have the equipment to support that.
We are only a phone call away, so learn what we offer today.
Hex Dumbbells | Premium
$15
Hex dumbbells are a must-have in any home or commercial gym but VERVE Hex Dumbbells are unique. Designed in Australia and carefully made with a premium finish, the VERVE Hex Dumbbells maintain shape and bounce throughout their life and feature aggressive knurling to… read more |
VERVE Kettlebell Classic Handle - Powder Coated
$30
VERVE Powder Coated Kettlebell The VERVE Difference 99.9% Premium Materials: VERVE Kettlebells are forged from 99.9% first run iron ore, rather than scrap that can be included in similar looking kettlebells. They are produced from a single-piece casting to ensure they're… read more |
VERVE Elite Olympic Barbell - Black - 20kg | Pre-Order ETA Early January
$499
We started with an ultra-strong 210k PSI steel to ensure it can handle all your demands. Instead of 4, 6 or 8 needle bearings, we engineered the bar to accommodate 10 needle bearings to provide you with an impeccable spin… read more |
VERVE Elite Olympic Barbell - Black - 15kg
$479
We started with an ultra-strong 210k PSI steel to ensure it can handle all your demands. Instead of 4, 6 or 8 needle bearings, we engineered the bar to accommodate 10 needle bearings to provide you with an impeccable spin… read more |
VERVE BE> Olympic Bumper Plates
$99
VERVE BE> (Be Greater Than) Bumper Plates have been rigorously tested by coaches and athletes and are suitable for any type of workout. The stainless steel inserts fit tightly on all Olympic size barbells. Created from durable 100% rubber, the… read more |
VERVE BE> PU Coated Tri Grip Olympic Plates
$45
VERVE BE> (Be Greater Than) PU Coated Olympic Weight Plates are one of the most durable weight plates on the market made for both commercial and home gym use. These plates have a Tri Grip handle feature specifically designed for… read more |
VERVE Elite Safety Squat Bar
$399
The VERVE Elite Safety Squat Bar is a super heavy duty, speciality barbell for you to increase quad development, minimise injury and training with mobility injuries or limitations, without hindering power and strength training. The unique design of the VERVE Elite Safety… read more |
Squat Pad / Hip Thruster Pad
$29
VERVE Squat Pad/Hip Thruster Pad The VERVE® Hip Thruster/Squad Pad is perfect for exercises that involve pressure being applied through the barbell onto the body, whether the Hips or traps. This barbell pad will provide comfort through 26mm of padding, making… read more |
