Guide for Beginners (XLV): Squats or Squats with Legs Apart

Continuing with our beginner’s Guide today we will describe an exercise that is the variant to a classic movement when working our muscles. It is of squats or squats with legs apart It allows to focus the work on the inner side of the thighs.

Performance technique of squats or squats with legs apart

To start the exercise We must take a bar with both hands and place it behind your head just above the trapezoids, slightly higher than the deltoid. Standing with the legs apart Apart from the shoulder width and the toes facing outward, We started the movement.

We inspire deeply and descend the torso at the same time that we get the abdomen. Without tilting the torso or bend back but lowering the body by bending of the legs, We descend until knees are parallel to the floor, always looking toward the sides of the body. While we exhale, we returned to the initial position.

Muscles worked with squats or squats with legs apart.

The squat is an exercise mainly requesting the muscles of the legs. However, separating the lower limbs movement demand work especially the adductor set)adductor Magnus, adductor medium, pectineus, adductor and straight internal).

Of course, do not cease to work is the quadriceps, hamstrings and the gluteus as in the classic squat; and secondary way the contraction of the lumbosacral and abdominal muscles is required to do the exercise with proper posture.

Tips and mistakes common when performing squats or squats with legs apart.

  • Curved back: si torso descends by the inclination of the back not only don’t we will be working properly the muscles of the legs, but in addition, we can injure the lumbar area and to suffer a hernia discal.
  • Flex the knees forward: in this squat knees must Flex sideways while they descend the buttocks and torso by this movement, we should never pull the knees forward but that we must imitate the gesture to sit in a Chair, in this case, while the legs open sideways when we descend the torso.

Gallery

How to squat Properly (Correctly)

How to squat Properly (Correctly)

Source: qsota.com

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A Complete Beginners Guide on How to Properly Do a Squat

Source: www.fitwirr.com

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A Complete Beginners Guide on How to Properly Do a Squat

Source: fitwirr.com

Circuit One: Squat With Side Leg Lift

Circuit One: Squat With Side Leg Lift

Source: popsugar.com

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How To Do a Basic Squat

Source: gethealthyu.com

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Barbell Side Split Squat Exercise Guide and Video

Source: www.bodybuilding.com

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