The King of Lower Body exercises; The Squat

There is one exercise that just about everyone can agree is hard to replace; Squats. The squat is the most fundamental exercise and most used movement in life. Its practicality and ability to build massive amounts of strength and muscle through out the body have given it the name €The King of Exercises€. The squat is famous for developing the Quadriceps and Glute muscles, but it also offers great benefits and development to the Hamstrings, Calf, Abdominals, Feet (when done barefoot), and the entire length and width of the Back.

The execution of the exercise is very simple when just looking at it, but when performing the movement there are many details that must be taken into consideration. The feet should be flat on the floor, with even distribution of weight between the heel and the ba ll of the foot during eccentric muscle action. In order to reach a range of motion beyond parallel, individuals without sufficient ankle flexibility may try putting a flat board beneath the heels to artificially improve their flexibility. Similarly, a wedge shaped board may be used, allowing the entire foot to remain in contact with a single surface, improving stability over the first technique. Both methods are short-term fixes and require that regular stretching and a full range of motion be employed to maintain and increase flexibility to the desired levels with the ultimate aim that the board's use be eliminated. In the sport of weightlifting, a specifically designed shoe, that has a heel elevated by an encased wooden block, is commonly worn. Some experts discourage the use of a board or heel,< a href=''> however, because it may lead to a breakdown of proper form. In any squat, even one performed without these depth-increasing aids, the lifter should take care to exert force from the heel of the foot and not from the toes during concentric muscle contraction in order to maintain balance and keep the focus on the muscles of the thigh.

To avoid the chance of getting stuck under the bar, heavy barbell squats are best performed either inside a power cage or in the presence of one or more spotters, who can help to safely return the barbell to the squat rack at the end of the set if the lifter is unable to do so. A smith machine can also be used, though the movement is less natural than with a bar, does not provide adequate stabilizer muscle development and may lead to joint problems.

The squat has a number of variants, some of which can be combined (e.g. a dumbbell split squat):

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