Quantity squats with body weight. Squats for men: benefits, technique, program. Bodyweight exercises for shoulders

Please note that some exercises will require additional items. You may need a stable, wide chair or a canister of water that is easy to hold in your hand.

However, most exercises do not require additional equipment. If you need something, it is not special sports equipment, but household items that can be found in every home.

Four basic rules

When training, remember four important rules.

1. Don't forget to breathe

This seems obvious, but you may forget to breathe while doing exercises. In most cases, you exhale during the effort and inhale during the easier part of the exercise. For example, when doing a push-up, you inhale as you lower down and exhale as you push yourself up.

This breathing method is the most common, although it is not suitable in 100% of cases.

2. Do the exercises correctly

If you forget about technique, you will not achieve the desired results and may get injured. Make sure you are performing the exercises correctly before starting your workout. First, ask your friends and relatives (ideally a fitness trainer) to watch you from the side - they will tell you what you are doing wrong.

3. Take your time

With the exception of cardio, most exercises are best done slowly. This doesn't mean you need to take long pauses between each push-up or squat, just don't try to do them as quickly as possible. Slow exercise will have a positive effect on muscle growth and make you stronger.

4. Give your best

If you can't perform any more repetitions, then the workout was a success. Of course, you shouldn’t push yourself to the point of injury, but as long as you follow the correct technique and keep yourself in shape, this won’t happen. Don't worry about the number of repetitions, rather focus on performing each exercise to the best of your ability.

Doing more push-ups will not make you stronger. The point is to perform at your maximum with the level of energy you have now.

Cardio training

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Cardio exercises have a positive effect on the functioning of the cardiovascular and other body systems, speed up metabolism and strengthen muscles.

Even though cardio is good for the entire body, many avoid exercise because they don't like running. But there are various cardio exercises that you won’t have to suffer from doing. They will take no more than 20-30 minutes 2-3 times a week.

Interval training

Some people don't like running because it requires a lot of effort. This is true if you are an endurance runner. A great alternative is interval training, where you exert more effort over a short period of time.

There are many options for interval running training, both outdoors and outdoors. Here is one of them:

• Light jogging for 2–5 minutes.
• Run at high speed for a minute, then another minute at low speed. Repeat 5-10 times (depending on your preparation).
• Light jogging as a cool-down - 5 minutes.

You don't need to maintain a high running pace for long, so immediately after one minute at maximum speed, switch to a slow recovery run. Instead of jogging steadily for 30 to 60 minutes, you should only endure short bursts of high-intensity cardio. Some people like these types of runs better.

You can set different durations and sequences of periods of maximum intensity. Some interval training is structured like a pyramid: you start with a light intensity, build up to a maximum in the middle, and reduce the intensity towards the end. There are other options, for example a technique in which segments with different intensities are not determined in advance, but are selected during the training process.

Interval training may seem like hell to some people, but if you've never been able to endure long distances, intervals are an alternative to long endurance runs.

Climbing stairs

This is a simple exercise that is especially effective if you step over a step.

How do you need to climb stairs for it to be an exercise? Just follow these tips:

1. Go up and down the stairs as many times as you can. If possible, skip the steps. Stop when you are so tired that you cannot continue. When you get to this point, you will most likely be in the middle of the climb. If you reach the end of the stairs, you will probably still have the strength to start a new climb.
2. Take the total number of times you climb to the end of the stairs and divide by half. If you climbed the stairs 20 times, your number will be 10.
3. The next time you walk up the stairs, run up and down 10 times (or half your maximum).
4. Rest 60–90 seconds, then climb the stairs again at least 10 times (or half your maximum)
5. Another 60-90 seconds of rest, then 10 lifts again (or half of your maximum). If you can do more, please do so. Your goal is to race yourself up and down the stairs until you are so tired that you can't continue.
6. Gradually increase the number of lifts in one approach. Constantly push yourself to work harder.

If you don't want to exercise outside or in public places, just make climbing stairs a regular part of your life.

Upper body workout

Exercises for developing the muscles of the shoulders, arms and chest are the simplest and most effective, as you quickly see results. However, to make rapid progress, you need to take the time to master the correct technique, otherwise you will be wasting your energy.

Another important point: determine how many times to perform each exercise. There is a method that will help you find out. Let's look at the example of push-ups:

• Do as many push-ups without rest as you can. Stop when you physically cannot do any more push-ups.
• Take the total number of push-ups you can do and divide by two. If you can do 30 push-ups, your number of repetitions is 15.
• Next time, do three sets of 15 reps with 60-90 seconds rest in between. If on the last set you feel like you can do more push-ups, continue.
• Over time, increase the number of repetitions in each set. If you notice that an exercise has become too easy for you, simply add 2-5 repetitions to each set.

Push ups

Push-ups are effective exercises that work several muscle groups, including the pecs, deltoids and triceps.

This may seem like a simple exercise, so don't worry about technique. But many people do this when doing push-ups.

• Take a lying position, place your hands shoulder-width apart or slightly wider, with your palms under your shoulders.
• Inhale, bend your elbows and lower your body closer to the ground. At the same time, tense your abs and try to keep your body straight. Don't raise your shoulders, don't pull your head in.
• Exhale and straighten your arms, lifting your body off the ground.
• Lift your body weight with your arms, do not try to use your buttocks or lower body.
• To maintain proper body posture, imagine a straight line from your head to your ankles.

You can try the “100 push-ups” training plan, which will help you pump up your muscles faster and become stronger. If you are not yet ready for such large-scale goals, use the method described earlier and find out how many push-ups you need to do in one approach.

And for those who already know how to do push-ups and want to diversify their workouts, they will come in handy with or without additional equipment.

Reverse push-ups

This is a great upper body exercise that can be done with a chair or bench. The exercise increases the strength of the same muscles as regular push-ups, but puts a little more stress on the rhomboid back muscles.

Correct technique for performing the exercise:

• Stand with your back to a chair or bench. Make sure in advance that the chair is stable and can support your body weight.
• Bend your legs and place your hands on the seat of the chair, fingers facing your body.
• Slowly extend your legs forward so that most of your body weight is transferred to your arms.
• Inhale and slowly bend your elbows. Lower your body down until your shoulders are parallel to the floor.
• Hold for a second, then exhale and straighten your arms.

If you want to diversify your workouts, you can start doing the “150 reverse push-ups” program.

Biceps exercise

It is impossible to build biceps without lifting free weights because your body weight is not enough to get sculpted arms.

If it is important for you to pump up your biceps and you want to do it at home, it is best to buy dumbbells and perform exercises with them. The weight of dumbbells you need depends on your size and muscle mass. It is better to start with lighter ones and gradually increase the load.

If you don't want to buy anything and are content to use only what you have at home, any heavy item that is comfortable to hold in your hands can be a good replacement. One option is a backpack, if you can evenly distribute the weight in it without shifting downward. Another option is a large canister with a handle filled with liquid.

Once you find the apparatus, you can begin biceps exercises. If you have two objects or dumbbells of the same weight, you can do the exercises with both hands at the same time. If not, take turns.

Correct technique for performing the exercise:

• Take the weight in your hands and lower them freely along your body, palms facing forward or towards each other, elbows slightly bent.
• Exhale and slowly lift the dumbbells to your shoulder. Fix your elbows at one point, do not lift the dumbbells above your shoulders and do not press them to your chest.
• Inhale and lower the dumbbells. Do not straighten your elbows all the way - at the extreme point they should be slightly bent.
• The movement should be slow. If you do it jerkily, you may get injured.

A video with a detailed analysis of the exercise technique, different execution options and main mistakes will help in training.

Try starting with three sets of 12 reps. The last approach can be increased if there is strength left. If you can't do 12 reps, you're using too much weight.

Don't be discouraged if you have to start with light weights or can't finish three sets. Over time, you will find that you can gain weight every 2-3 weeks.

Core workout

The core muscles are a complex of muscles responsible for stabilizing the spine, pelvis and hips. This group includes not only the abdominal muscles, but also the muscles of the back, hips, buttocks and other muscles.

To train your core muscles, different variations of abdominal crunches are suitable. While the standard crunch is a good exercise, different variations will help you work more muscles.

Several variations of crunches require nothing more than your body (and maybe a mat or towel to perform comfortably). Let's look at some of them.

Slow crunches

Slow crunches are similar to regular abdominal exercises, but have a few differences. Firstly, they are performed much slower, which allows you to better work the abdominal muscles. Secondly, more attention is paid to breathing - it is important to correctly alternate inhalations and exhalations during execution.

Correct technique for performing the exercise:

• Lie on your back, stretch your arms along your body.
• Inhale and raise your arms in front of you.
• Exhale and slowly lift your body. The back should lift off the floor vertebra by vertebra, gradually twisting forward.
• When you reach a sitting position, continue moving your body forward towards your feet. At the same time, do not lower your arms, stretch forward, not down, do not straighten your back - it remains rounded. Breathe in.
• As you exhale, begin moving backwards. The back lowers to the floor as slowly as it rose.
• Lower your arms along your body.

Twisting Down

This exercise perfectly complements regular abdominal crunches.

Correct technique for performing the exercise:

• Lie on the floor, bend your legs at an angle of 45 degrees, feet flat on the floor.
• To get into the starting position, place your hands on your hips and lift your body, maintaining yourself in a sitting position.
• You can keep your hands on your hips throughout the exercise, but if you want to work your abs better, extend them out in front of you.
• In the starting position, inhale, then exhale and slowly lower your back towards the floor.
• Lower yourself until your shoulder blades touch the surface. Do not lower your back too low - your body should remain suspended at all times.
• Inhale, and then exhale, return to the starting position. At the extreme point, the back is slightly rounded.

You can try different numbers of approaches, but you should not do more than 15 repetitions at a time.

A hundred

This is a difficult exercise, so it's okay if you don't succeed the first time.

Correct technique for performing the exercise:

• Lie on your back, bend your knees at an angle of 45 degrees, place your feet on the floor. Hands lie on the floor, palms down. The back does not press against the floor, but does not arch either.
• Lower your chin slightly and begin to lift yourself up, tensing your abs. When you have reached the desired position, lift your arms off the floor and extend them forward on either side of your body.
• In some variations of the exercise, the legs are raised so that the shins are kept parallel to the floor and the angle at the knee is 90 degrees. If this is too difficult for you, you can do the exercise without lifting your legs.
• Keeping your arms extended, begin to quickly move them up and down with a small amplitude. The up and down movement is counted at one time.
• Alternate inhalation and exhalation every five times. For example, you inhale on the first rep, then on the tenth, then the twentieth, and exhale on the fifteenth, twenty-fifth, and so on.
• Do the exercise 100 times. If you can't do 100 reps right away, rest on the fiftieth and then continue.

Main bar

This is a simple exercise that works your entire core. It may take practice to master the plank position, but once you find the right position, it's just a matter of holding it.

Correct technique for performing the exercise:

• Lie on your stomach, elbows close to your body, palms on the floor.
• Tighten your abs and slowly lift your torso off the floor, engaging your abs, glutes, and legs.
• Avoid arching your lower back or raising your hips high, and do not strain your neck.
• Continue breathing while holding your body in a plank position for 15 seconds.
• The goal for beginners is three sets of 6–12 reps.

Other core exercises

Once you've mastered these exercises, you'll likely want to add variety to your workouts. Here's more, for working the abs, back and buttocks and that will help runners develop their core muscles.

Lower body workout

After cardio, upper body and core exercises, it may seem unnecessary to work on the lower body as well. After all, the muscles of the legs and buttocks were already tense when performing other exercises. However, exercises aimed at working the legs and buttocks allow you to pump all the muscles of the lower body, including those that are not used sufficiently during cardio exercise.

Squats

Squats are a simple exercise that helps pump up your legs, buttocks, thighs and strengthen your bones. If squats are done, they will use most of the muscles in the lower body.

Correct technique for performing the exercise:

• Stand straight with your feet shoulder-width apart or slightly wider.
• To perform the exercise with a straight back, find an object at eye level and concentrate on it while squatting.
• Inhale, bend your knees and lower yourself until your thighs are parallel to the floor.
• While squatting, tense your abs and stretch your arms in front of you.
• The knees are turned outward - they should not turn inward either during the squat or at the moment of coming out of it.
• Exhale and return to the starting position and repeat.

To start, try doing three sets of 20 reps. In the last approach you can increase the number of times. Gradually increase the number of squats. You won't make progress if you don't force yourself to continually improve.

Walking to higher ground

Like climbing stairs, stepping works your lower body. The key point is that the exercise should be performed at an elevation just below the level of your knee.

If your knee rises above your hip when you step, the surface is too high, you need to find something lower.

In the gym you can use a regular bench for barbell presses, at home a wide chair is suitable for the exercise, and park benches outside. Make sure the furniture you choose can support your weight.

Correct technique for performing the exercise:

• Work with your legs in turn - first approach one leg, then the other. Start with your left foot.
• Place your foot on the bench, using the strength of that leg rather than pushing with your supporting leg, lift yourself up and put your right leg under it.
• Get off the bench and repeat the exercise.
• When lifting, watch the knee of your working leg - under no circumstances should it turn inward, this is fraught with injuries and falls. Turn your knee outward, be careful about this, especially during the moment of effort when you transfer your body weight to your working leg and lift yourself to a height.
• To begin, repeat the exercise 10-12 times for each leg, rest for 60-90 seconds and repeat. Do three approaches in total.

When an exercise becomes too easy, it is not necessary to increase the number of repetitions. Instead, you can increase the weight by holding it in your hands or hanging it on your feet. In the latter case, you will have to buy cargo.

If you decide to take the weight in your hands, dumbbells or canisters of liquid will do. Just make sure that the weight in both hands is equal, otherwise it may throw you off balance and lead to a fall and injury.

Walk slowly, avoiding sudden movements. You can easily injure yourself by jerking or turning your knee inward instead of outward.

Training in general

Here is a sample workout plan described above:

1. Cardio exercises are separate from strength training. 20-30 minutes of interval running or climbing stairs 2-3 times a week will be enough. Before cardio exercise, it is advisable to do a simple joint warm-up and dynamic stretching, and after - thorough static stretching.

2. Power training:

• Joint warm-up.
• Cardio exercises at an easy pace - 5 minutes.
• Three sets of 15 push-ups.
• Three sets of 15 reverse push-ups.
• Three rounds of 10 slow crunches.
• Three sets of 10 crunches.
• "A hundred". You can rest after 50 times.
• 6-12 plank reps for 15 seconds.
• Three sets of 12 squats.
• Three sets of 10–12 steps up a hill on each leg.
• Stretching.

Try this workout and share your impressions in the comments.

Air squats are what CrossFit calls classic squats without weight. This exercise is used to train endurance, burn fat and strengthen the muscles of the thighs and buttocks. Squats without a barbell, dumbbells or any other weight are suitable for athletes of any level and can be performed both in the gym and at home.

Advantages

In addition to the obvious benefits of exercise for the muscles of the lower body, squats help develop the knee and hip joints, develop balance, and identify problems of disproportionate development of the right and left half of the body.

Performing air squats - back straight, arms extended forward for balance.

Regularly performing squats without weight gives the following results:

• The muscles of the legs and buttocks become toned: quadriceps, hamstrings, gluteus maximus.
• The articular-ligamentous apparatus is strengthened and flexibility improves. This, in turn, serves to prevent injury when performing more difficult types of squats.
• The cardiovascular system is trained. As a rule, the exercise is performed at a pace slightly above average. As a result, endurance increases.
• and balance. In the first stage, you can use your hands to increase stability. Then it will be unnecessary.
• You practice basic movement techniques, such as proper knee and lower back position, with minimal risk to yourself. When performing weight-bearing exercises, errors in technique can result in serious injury.

An undoubted advantage is also that you can perform the exercise anywhere and anytime - both in the gym and at home. The main thing is not to forget about the importance of warming up.

Before squats, you should stretch the muscles of your legs, arms and hip joint. Many athletes like to squat after running or using the elliptical machine. After cardio, the muscles are quite warmed up and respond well to the load.

Correct positioning of legs and body

When performing squats, it is important to control several key points:

1. Throughout the entire exercise, your feet should be pressed firmly to the floor. No need to stand on your toes. This will allow you to properly distribute your body weight and thus improve your balance.
2. In squats, the knees move strictly in the plane of the feet. That is, if your feet are parallel, then your knees are directed straight forward throughout the entire movement. If you point your toes out, your knees will also point out.
3. The spine is fixed in one position. The gaze is directed forward, not down, the back is straight with a natural arch in the lower back. This position does not change until the end of the exercise. You cannot round your back and lower back. In squats without a barbell, it is much easier to work out this moment than with a barbell.
4. Your hands are the most important part of your balance. You can spread them to the sides or hold them in front of you.

Technique

After checking the position of your legs and body, you can proceed to the exercise. How to do air squats correctly?

To begin, take your starting position. Place your feet shoulder-width apart or slightly wider - in a position that is comfortable for you. Make sure your toes and knees are in the same plane and there is a slight arch in your lower back. Use your hands to maintain balance. Stretch them out in front of you or spread them to the sides.

1. As you exhale, lower yourself until your thighs are parallel to the floor. You can squat lower if your flexibility allows you to do so without rounding your back. Deep squats without weight serve as preparation for weightlifting exercises, which involve picking up a projectile from the floor.
2. Lower yourself to the lowest point, lock in and immediately rise back up.
3. Repeat the required number of times, take a break and do a few more approaches.

The described technique will help you correctly practice basic squats with your own weight at home or in the gym. Once you have fully mastered this exercise, you can make it more difficult by picking up dumbbells or choosing another weight option.

• Beginners should do at least 15–20 repetitions, in the future this number can be increased to 30. However, remember that the main thing is not the number of repetitions, but whether you perform them correctly.
• Try to properly distribute your weight between your legs. As you lower yourself down, your balance point will be on your feet between your heels and toes.
• The knees should not extend beyond the toes.
• The spine should not be rounded. Its tension should be maintained by the tone of the buttocks.

Common mistakes

Despite the fact that air squats are classified as basic exercises and are included in the school physical education program, not all athletes know how to do them correctly. Please note the following common mistakes:

1. Incorrect positioning of the legs (uncomfortable, too narrow or, conversely, too wide).
2. Knees and feet point in different directions.
3. The head is lowered, the gaze is directed to the floor.
4. Instead of helping to maintain balance, your arms dangle uncontrollably.
5. Lack of natural arch in the lower back.
6. Insufficient squat depth (if you do squats without a barbell before reaching parallel to the floor, then the muscles do not receive enough load and you are training in vain).
7. Skipping warm-up. Even if you study at home, you should not give up preliminary preparation. A two-minute warm-up will warm up your muscles and prevent injury.

Properly performed, squats are an effective movement that strengthens the entire lower body. It will help you tone your muscles, develop a sense of balance and prepare you for heavy loads. You can train at home or in the gym; the main secret of success is the regularity of your exercises.

A simple program for those who want to squat 200 times in one set. Before you start the program, you need to take a test.

The test, as it is logical to assume, is squats. You need to do as many squats as possible at one time.

Based on the data from this test, you can determine your level of fitness in this movement by correlating it with the data from the table below.

Most people, oddly enough, are in good shape for squats without weight. And this is no wonder, because the legs bear a lot of stress during the day. However, if your level of fitness leaves much to be desired, don’t despair!
After this test, it is better to rest for 2-3 days and “not rush into battle.”

First week of training

• If you squatted 10 times or less in the initial test, select a training plan from the first column
• If you squatted from 11 to 20 times - the second column is yours
• From 21 to 30 times in a row? Cool! Third column!
• More than 30? Don't be a fool, third week and third column!

If you passed the first week without any difficulties, great, let's move on to the second. If it was hard for you, repeat the first week.

Second week of training

You work out in the “same column” as in the table for the first week of training. At the end of the second week, you need to do an endurance test by doing as many squats as you can at one time. It is better to do this 1-2 days after the training day.

Third week of training

So, you are stronger than you were at the beginning of the journey, and the test you took at the end of the second week objectively shows this.

Remember his results?

• If in the last test you did 21 - 30 times, do the exercises in the first column
• 31 - 40 times - in the second column
• More than 40 times? Amazing! See third column

It may happen that for some reason you did not become “stronger” and squatted less than 21 times. The reasons may be different, but you should not despair. Just repeat “week two” again. You will succeed!

Fourth week of training

Practice in the same “column” as in the third week. At the end of the week you will have another endurance test. As usual, you will need to remember the test data: your fifth training week depends on it.

Fifth week of training

So, the fifth week of training, the end of the training cycle is just around the corner. Remember your result? If it is less than the values ​​​​in the table below, repeat week 3 or 4, there is nothing to worry about.

Test results:

• 41-50 times – column number 1
• 51-60 times – column number 2
• More than 60 – column number 3

At the end of the fifth week of training, you will again take an endurance test. If you can do more than 75 squats in this test, feel free to move on to the sixth week. If not, repeat the fifth.

Sixth week of training

So where do we stand with the test results at the end of week five?

• 75-90 times – 1 column
• 91-110 – 2nd column
• More than 110 – third column

If you've completed week six, congratulations! You've succeeded. If not, just repeat it again.
After the sixth week it is time for the final endurance test.

Rest for at least two days after completing the sixth week and do as many squats as you can. We are sure that you should be able to do 200 squats, or even more.

Functional exercise is not only physical activity, but also a great way to increase your mobility, which is essential in the rhythm of modern life.

What is the benefit of squats if in real life you never do anything even remotely similar to this movement?

When it comes to basic, functional movements, squats are undeniably the king of exercises.

Regardless of your goals—whether you're trying to lose weight, build muscle, or just feel good—squats should be an integral part of your workout routine.

First, let's dive a little into the science to find out why squats are so important.

And, of course, we will talk about how to learn to squat, how to do squats correctly and how to do them incorrectly, about variations of this exercise.

From time to time, you'll hear experts in the field refer to the squat (and similar movements like the deadlift, for example) with the intriguing term "primitive movements."

By this they mean that this method of movement is inherent in our body from the beginning; it is something that a person has been doing for a very long time.

Watch people and it won't seem so surprising, because even babies squat regularly (and they are 100% correct squats) when they first start walking.

In fact, many nations around the world regularly squat instead of just sitting or standing for long periods of time.

Why does this matter? Because it clearly shows how strong the connection is between the human skeleton and the movement in question.

Why does our body need squats? The most important advantage of squats, in my opinion, is that with just this functional exercise and its variations you can create an entire training plan.

The most effective movement

The first benefit of squats that was mentioned earlier is that they improve our ability to move. The squat is a compound exercise that uses multiple joints to force different parts of your body to move as one.

Your ankles, knees and hips must coordinate their efforts to lower you down and lift you up safely.

Squats are an exercise that develops these joints, increasing their mobility, which will help avoid many problems in the future.

In sports medicine, kinesiology and other related fields, you have probably come across the concept of a kinetic chain. Kinetic chain principles are used in mechanical engineering and are based on the idea that connected, sequential compounds should be treated as one large unit.

What does it mean?

Think about what happens when you squat: your ankles tilt, your knees bend, your hips must drop, and your back and abs must work together to keep your body balanced and upright. No joint works alone.

What happens if one of these “links” stops doing its job? The movement simply won't work.

This operating principle applies to almost everything you do. If your thigh muscles are tight, for example, this will put stress on your lower back and cause pain, which can then travel to your neck, where your shoulder is not far away.

Squats help develop and align this entire kinetic chain if performed technically correctly so that the body works more efficiently as a single coherent mechanism.

Muscles being worked

Along with joints, squats work different muscle groups.

Which muscles to pump will depend on which exercise option you choose. Over time, you will be able to select the type of squat to work the desired muscle group.

For now, let's focus on the basic, but equally effective form of the bodyweight squat.

The muscles worked—or the muscles that work the most during the exercise—are the quadriceps and gluteus maximus.

The muscles in your calves and glutes function as synergists, meaning they help your quadriceps perform squats. At the same time, the hamstrings and core muscles contract to provide balance to the body, and the abdominal muscles also work.

Squats burn fat

People usually consider squats and similar exercises as a means of building muscle mass, but when it comes to losing weight, they do not take them into account.

In fact, squats are or can be a powerful weapon in the fight against excess weight. This is because the number of calories burned during any exercise is directly related to the number of muscle fibers used during a particular movement.

This rule is a scientifically proven fact, because, for example, if we look at squats from the point of view of the engine and its size, then the larger the engine, the more fuel it consumes and burns. Your legs are made up of a lot of muscles. But, nevertheless, they are not the only muscles worked during squats.

In one movement, squats work a large number of muscles, which will burn calories as fuel.

Weightlifting is associated with another very interesting process that promotes weight loss: increased post-exercise oxygen consumption, or EPOC.

No matter what form of exercise you prefer, your body needs a lot of oxygen during exercise. This is why you automatically start breathing faster.

This need for large amounts of oxygen increases when a large number of muscle fibers are used during physical activity, since oxygen is vital for the proper recovery process.

The interesting thing is that for every liter of oxygen you breathe in, you burn about 5 calories.

As a result, any activity that increases oxygen demand also increases the number of calories the body burns. And the increase in metabolic rate due to EPOC can last a surprisingly long time after exercise—up to 48 hours.

After squats, the afterburn effect will not be as long, but still.

In general, even if you are inactive, your metabolism will be faster if you have more muscle mass. If you spend more time working larger muscle groups, you can burn calories after your workout without even moving.

Correct squat technique

Bodyweight squats

I hope I was able to convince you of the benefits of squats. But like any other activity, squats need to be performed properly to get the most out of your efforts.

So how should you squat correctly? First, let's look at bodyweight squats, which will later serve as the basis for other squat variations. Like many types of bodyweight exercises, this variation of the squat is an ideal way to achieve proper exercise form with minimal risk if something goes wrong.

Another positive thing about mastering the bodyweight squat technique is that it will be easier for you to master the reverse squat with additional weight in the future, since both movements are almost identical.

• Stand straight, feet slightly wider than shoulder-width apart, toes slightly pointed out to the sides.
• Extend your arms straight out in front of you for balance.

• Keeping your core tight and your back straight, lower your hips back toward the floor.
• At the same time, allow your knees to move forward. Keep your knees and toes pointing in the same direction throughout the movement.
• Lower yourself until your thighs are parallel to the floor (as if sitting in a chair). If you can sit lower without rounding your back, do so.
• Push through your heels and slowly straighten your legs to return to the starting position. Do not lift your heels off the ground.

This was a basic squat form that you can use for any other pushup variation.

It is possible that bodyweight squats may be difficult for you, mainly due to a lack of flexibility. So how do you perform a perfect bodyweight squat then?

Watch my buddy Eric Wong's video, Are You Flexible Enough to Squat?, where he gives visual and practical advice on this. Here are just some key points from this video:

• Hold onto a table leg, ladder, or other vertical object for support.
• Get down as low as possible, keeping your back straight.
• In the bottom position, lean back in all directions to develop your joints.
• Holding onto a support, perform several squats.

As you have already noticed, deep squats are encouraged in the initial stages of mastering the exercise. You probably have some questions or concerns about this.

Or maybe you've already heard some of them?! Are squats bad for your knees? Are deep squats terrible for your joints?

The answer to both questions is a resounding “No.”

At least it does if you're in good shape. And that’s why it’s worth mastering squats with your own weight first before moving on to other types of this exercise with additional weight.

Squats and knees, oh my God!

In fact, by strengthening the quadriceps and other muscles that are in close proximity to the knees, you build a support system for them and thereby give them more complete protection. But what about squat depth? Doesn't this increase the stress on the knees? How to squat and what to pay attention to when doing it?

To answer this question, in 2013, researchers examined the results of more than 164 papers that looked at the forces applied to the knees during squats. What they found was a surprise to them: Although the load on the knees gradually increases as the angle gets closer to 90 degrees, the load only decreases after this point.

At the end of their article, the researchers left the following comment:

...deep squats are an effective training exercise that protects against injury and strengthens the lower extremities.

Another safety tip you may hear when it comes to squats is that you shouldn't let your knees extend beyond your big toes.

For most people, this tip is easy to remember and easy to apply. However, certain genetic factors and characteristics of individuals, even during a perfect squat, can influence the way the knees are positioned.

The position of the knees in relation to the toes can be affected by the length of the bones or the mobility of the ankle or hips. For example, a girl with long shin bones or thigh bones will not be able to keep her knees in the recommended position; she will have to sacrifice technique and form of the exercise to perform a correct squat.

It's worth noting that there is no evidence that if your knees extend beyond your big toes, then you are likely to have knee problems. If your knees are naturally long, then do not try to change anything, as this will place additional stress on the joints.

Therefore, you should not paint everyone with the same brush, but rather listen to your body. If your knees are farther than your toes when doing bodyweight squats without it hurting, then do what feels comfortable for you.

Types of squats

There are many types of squats to choose from. Which one to choose will largely depend on your goals, since each type of this exercise is aimed at working out different parts of the body and muscle groups.

Let's get acquainted with the most common types of squats, find out what they are used for and how to do them correctly.

Squat with a barbell on your shoulders

The most common and simplest type of squat, it works almost the majority of your body. This exercise is also a great way to improve mobility.

However, it does have some disadvantages. You will need a rack, a barbell and some discs. People with back injuries or a predisposition to them should exclude this exercise from their list due to excessive stress on the spine. How to squat with a barbell correctly?

• Stand near a rack with a barbell so that the barbell is on your shoulders at the base of your neck. Grasp the bar with your palms facing outward.
• Straighten up so that the bar is on top of you and not supported by the rack. Move away from the counter to give yourself more space.
• Engage your core, straighten your back and look straight, and lower your hips back and down toward the ground.
• At the same time, allow your knees to bend forward, keeping them in the same direction as your toes.
• Lower yourself until your thighs are parallel to the floor, squatting deeper if you can.
• Pause briefly before pushing off your heels and straightening your legs to return to the starting position.

Front Squats

A very useful and interesting form of squats simply because of how much of a difference a small change in the exercise makes.

This type of exercise involves holding a barbell in front of you, or rather at the base of your neck.

So what is the advantage of this type of squats compared to the previous one? Shifting your weight forward puts more stress on your core muscles and requires them to work harder to maintain balance and upright posture.

This change requires more knee flexion, which will allow you to squat deeper and place more emphasis on your quadriceps.

By taking the load off your shoulders during front squats, you significantly reduce the compressive force on your spine. How to properly perform this type of squats?

Front squat technique:

• Stand in front of a rack with the bar at chest level. Place the barbell in front of your shoulders at the base of your neck. Your arms should be bent at the elbows and parallel to the floor. Place your palms on the bar, holding the barbell only with your thumbs.

• Engage your core, keep your back straight, look straight ahead, and lower your hips back and down toward the ground.
• At the same time, allow your knees to bend forward, keeping them in the same direction as your toes.
• Lower your hips until they are parallel to the floor, moving further if you can.
• Pause in the bottom position before returning to the starting position.

Overhead squats

This exercise simultaneously requires and develops mobility in the back, shoulders and hips.

It can be performed with a barbell, or squats with dumbbells, kettlebells, or simply with a plate.

The barbell squat technique for this particular exercise is a test of flexibility, so don't expect to be able to lift any weight over your head as easily as you can with other variations of the exercise. Start with something lighter, like a broom.

Technique for performing overhead squats:

• Stand straight with your feet slightly wider than shoulder-width apart and your toes pointing outward. Hold the barbell overhead with a wide grip.
• Hold the barbell (or whatever you can manage) overhead with your arms extended.
• Tighten your core muscles, lower yourself down, the angle of bend between your hips and knees should be straight.
• Straighten your legs to return to the starting position.

Advice: Do not attempt this exercise if your fitness level is poor or your shoulder/upper back mobility is poor.

Squats with a kettlebell (goblet)

Typically performed with kettlebells or dumbbells, this exercise can also be performed with a barbell plate if you don't have anything on hand. The concept of this type of squat is the same as the front squat: the weight is transferred to the front of the body, emphasizing the core muscles and back.

The difference is that goblet squats actively involve the latissimus dorsi and arm muscles.

Technique for performing squats with a kettlebell:

• Take a weight (dumbbell) in both hands and hold it with bent arms near your chest, as if you were holding a huge bowl (hence the English “goblet” - cup). Do not lean the weight against yourself, do not make the work easier for yourself.

• Tighten your core and perform a deep squat.
• Straighten your legs to return to the starting position.

Sumo squat

This squat variation has many variations, depending on what equipment you use during this exercise. What remains constant is the wide stance of the legs, like a sumo wrestler.

This position allows you to maximally work the buttocks and muscles of the inner thighs, especially when lifting the body up. Your core muscles will also have to work to keep you in your position.

You can also squat with dumbbells, a barbell, a kettlebell, or a plate.

• Place your feet in a very wide stance and take the weights in your hands.
• Tighten your core, keep your back straight, and press through your heels to stand up straight. You may notice that your movements are limited due to your position, this is normal.

• Lower your hips down, bend your knees so that the kettlebell sinks with you to the floor.

Bulgarian split squat

The technique of performing this exercise is slightly different from other types of squats, but it has a number of good advantages. On the one hand, your upper body is fully engaged, and your movement is no longer limited to just the strength of your core and upper back muscles.

Of course, the Bulgarian split squat is not suitable for working these muscles, but if you want to train your legs, then this type of squat is simply ideal.

The Bulgarian split squat can be performed either with your own weight or with additional weight. First, I will describe to you the technique of performing the exercise with your own weight.

• Stand with your back to the bench, your left foot resting with your toe on the bench.

• Keeping your back straight, bend your right knee to lower yourself toward the ground. Stop when your knee is almost parallel to the ground. The left knee should not touch the floor.
• Straighten your right leg to return to the starting position.

Jump Squats

Regular squats, back squats and Bulgarian split squats can be complicated by adding a jump element. This will require you to be dynamic and quick while performing the exercise. The jump squat is a great way for an athlete to develop their strength and learn how to perform a technical jump.

This type of squats is not recommended for people with knee injuries due to the high load on them. You should also be careful when performing a jump with weight in your hands. You also need to know how to breathe correctly when doing dynamic squats.

Where to begin?

We already know how to do squats correctly. Learning to squat correctly is quite easy. But, having received such a “baggage” of knowledge, the question probably arises in your head, how to apply this knowledge to perform a correct and effective squat? By using a few of the squat variations above and developing your strength and mobility, after some time you will be able to perform back squats without problems and safely.

Try to perform each exercise in 3 sets of 12 repetitions, observing technique and squatting as low as possible. Especially when working with regular bodyweight squats, try to get your butt as close to the floor as possible.

It may take you several weeks to perfect each movement before you can move on to another type of push-up. And that's okay. The goal of this long journey is to develop a strong base before you get to the back squat. Each step of your journey will develop specific skills that you will need later.

• Bodyweight squats
• Kettlebell squats (goblet) (Proceed to the next step when you master 3x12 with 10 kg)
• Front squats (3×12 with 20 kg)
• Back squats (start with 20 kg)

Have you ever squatted? Yes!

Considering what you have read, you can come to the conclusion that squats are an extremely important exercise. This movement, inherent in every person by nature, develops flexibility, mobility and strength, burns tons of excess fat.

The key to success is to start slowly, especially with regular bodyweight squats, and have a polished and correct squat technique. Afterwards you can move on to more complex types of squats. On your way to your goal, you can use any of the types of squats suggested above, depending on your needs, circumstances and final result.