squat training techniques

Find out the overview of squats, its benefit, and variations you can do in squat training for a better quadriceps in this article.

Overview of Squat Training

Squats are a standout amongst other activities you can do, Squats are not only effective for building an insanely strong lower body, but also, for your thighs, core, calves, glutes, hamstrings, and abs. However, it’s also one of the most difficult exercises to do properly unless you actually know what you’re doing.

Benefits of Squat Training Techniques

Doing squats has considerable full-body benefits that most people are not aware of. Some of the best-known benefits are listed here:

  1. Increase Entire Body Strength & Muscle
  2. Burn Fat
  3. Improve Circulation
  4. Increase Flexibility &; Prevent Injuries
  5. Build Core Strength
  6. Tone Your Abs, Legs and Butt
  7. Better Libido For Men
  8. Improve Posture and Mobility

Best Squat Training Techniques

Here are the top seven squat training variation that will help you to build a rock-solid physique:

Heavy Squats

To build mass and strength in the legs especially the thighs. Full squats are one of the traditional mass-building exercises for the entire lower body but are primarily for developing all four heads of the quadriceps.

How to do it: With the barbell on a rack, step under it so that it rests across the back of your shoulders, hold on to the bar to balance it, raise up to lift it off the rack, and step away. The movement can be done with your feet flat on the floor or your heels resting on a low block for support. Keeping your head up and back strength, bend your knees and lower yourself until your thighs are just lower than parallel to the floor. From this point, push yourself back up to the starting position.

Half Squats

To develop sharpness especially in quadriceps do half squat for best results.

How to do it: This exercise is done the same way as regular squats are done except you go halfway down. which will enable you to use more weights.

Smith Squats

When you do squat on smith machine you can actually intensify the motion to develop quadriceps.

How to do it: Place your shoulders under the bar and come up to a standing position. Position your feet to obtain the desired effects from the exercise. Bend your knees and squat down until your thighs are lower than parallel, then press back up to the starting position.

Front Squats

To work the legs with special emphasis on the outer quadriceps.

How to do it: Step up to the rack, bring your arms up under the bar, keeping the elbows high, cross your arms and grasp the bar with your hands to control it. Then lift the weights off the rack. Step back and separate your feet to balance. Bend your knees and, keeping your head up and your back straight, lower yourself until your thighs are parallel to the floor. Push yourself to the starting position.

Hack Squats

To develop the middle and outer quadriceps.

How to do it: Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Place your arms on the side handles of the machine and disengage the safety bars. Now straighten your legs without locking the knees. This will be your starting position. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Push yourself to the starting position.

Sumo squat

To develop the inner quadricep as well as glutes. Intensify it by squeezing your glutes while doing it.

How to do it: Begin by loading the bar appropriately and stepping under it, placing it across the back of the shoulders slightly below the rear deltoids. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet in a wider-than-shoulder-width stance with the toes slightly pointed out and knees slightly bent. Keep your neck neutral. This will be your starting position. Descend into a squat by pushing your hips and butt backward. Continue down until the upper legs are at or just below parallel to the floor. Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

Single leg squat

To concentrate on one leg at a time, I recommend this exercise.

How to do it: Stand right in front of a bench, box or other low object and reach one leg into the air. Now sit back onto the object as slowly as you can. Plop down if you have to, then squeeze your abs—and your whole body—as you reach your arms out in front and pitch yourself forward to get up. You can also grab a dumbbell in the goblet hold, two kettlebells in the rack position, or even put weights in a backpack, but using a barbell with the front squat grip allows for the greatest loading potential and encourages a more upright posture.

Benefits of Squat Training

Squat training is known for the development of massive quadricep muscles and strength in the midsection of the body. We have specified the reported benefits underneath:

  • Best workout training technique to burn excess fat tissues in the midsection
  • Squat training helps in the development and strengthening of the core muscles
  • You can lift more weight for the training if you have well-developed quadricep muscles

Precautions/Mistakes of Squat Training

It is advisable to take some simple precautions while doing squat training otherwise, you will end up injuring the muscles. We have specified some of the precautions and mistakes to avoid underneath:

  • Follow the instructor guidelines for the proper training as your back muscles, knee joints, and other bones are involved in the training
  • Do not lean forward while doing squats
  • Your knee should not move forward than your toe as it gives the pressure on the joint which can lead to severe knee injury


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