Squat - Back (WRONG-RIGHT)

Squat - Back (WRONG-RIGHT)

The squat is a classic compound exercise that targets multiple muscle groups simultaneously, making it highly effective for building strength and increasing muscle mass. One variation of this exercise is the squat - back (wrong-right). It is crucial to maintain proper form during squats to avoid injury and maximize results. In the wrong form of the squat - back exercise, common mistakes include leaning too far forward or rounding the back. These mistakes can put excessive stress on the lower back, increasing the risk of injury. It is important to keep the back straight and upright throughout the movement to effectively engage the lower body muscles, including the quadriceps, hamstrings, and glutes. On the other hand, the right form of the squat - back exercise ensures optimal muscle activation and reduces the risk of injury. By maintaining a neutral spine and engaging the core muscles, individuals can promote proper alignment and distribute the load evenly throughout the lower body. This helps to target the intended muscle groups while minimizing strain on the back. Remember, performing squats with proper form is vital for reaping the benefits of this exercise. Focus on technique and gradually increase the weight and intensity to challenge your muscles and achieve desired results. Pair the squat - back exercise with a well-rounded fitness routine to achieve overall strength, stability, and an impressive physique.

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Instructions

  • Stand with your feet shoulder-width apart, toes slightly turned outwards.
  • Engage your core by pulling your navel towards your spine.
  • Lower your body down by bending at the knees and hips, keeping your back straight and chest lifted.
  • Continue lowering until your thighs are parallel to the ground, or as close as you can comfortably go.
  • Push through your heels to extend your legs and return to the starting position.
  • Make sure to maintain proper form throughout the entire exercise, avoiding rounding or arching of the back.
  • Remember to breathe continuously throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the entire movement to prevent injuries and maximize results.
  • Incorporate a warm-up routine before attempting heavy squats to prepare your muscles and joints.
  • Engage your core muscles by bracing your abs and maintaining a neutral spine position.
  • Choose an appropriate weight that challenges you without sacrificing form or range of motion.
  • Breathe properly during the exercise, exhaling as you push up and inhaling as you lower down.
  • Focus on pushing through your heels to activate your glutes and hamstrings effectively.
  • Perform the squat in a controlled manner, avoiding any sudden or jerky movements.
  • Gradually increase the resistance over time to continue challenging your muscles and stimulating progress.
  • Listen to your body and take rest days when needed to allow for proper recovery and muscle growth.
  • Consider working with a qualified personal trainer to ensure proper technique and form.
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