The squat is the king of strength exercises, delivering a powerful stimulus to your glutes, quads, hamstrings and entire core. But it can also leave you quickly hitting a frustrating plateau. There are many factors which might be limiting your squat performance, from poor form to muscle asymmetries and even confidence. Here's how to improve on all of them...
FINE-TUNE YOUR FORM
One of the most common limiting factors when squatting is poor form. Even if you've been squatting for years, you can still make subtle improvements. Squatting in front of a mirror, or asking a mate to film you, can help you to identify common mistakes.
"Back squats are an exercise where you quickly see form slipping if you add too many plates, or when your concentration starts to drop," warns strength coach Mitch Raynsford of P3RFORM. "An early hip lift is a common issue. If your hips rise faster than your torso, it forces you to recruit your lower back and puts extra strain over the legs. Valgus knee movement - when your knees collapse inwards as you lift - is another issue, as it puts huge stress through the medial (inner) border of the knees and ligaments." But you can correct these limiting issues by bracing your core. "Breathe deeply into your gut and keep abs braced throughout the movement," says Raynsford.
"Lower for a three-second count, allowing your knees to rack over your toes, while not caving into the middle, and keep your chest high. Then holding that firm, controlled stance, drive your feet into the floor, and rise with your hips and your chest at the same time."
SWITCH TO FRONT SQUATS
Bu hikaye Men's Fitness UK dergisinin November 2022 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber ? Giriş Yap
Bu hikaye Men's Fitness UK dergisinin November 2022 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber? Giriş Yap
DOUBLE TROUBLE
Get race-ready with this two-part session from HYROX master trainer and Represent 247 athlete
NEED-TO-KNOW NUTRITION
From sugar intake to gluten intolerance, performance nutritionist Dr Laurent Bannock gives the no-nonsense answers to your food-related questions
"I DON'T GO CHASING PBS AT MY AGE-THERE'S NO POINT"
England and Harlequins legend Danny Care talks rugby fitness, the power of positivity, and the one session he never wants to do again
FILL YOUR BOOTS
Hyperice's Normatec Lower Legs offer instant relief for sore calves. But with an RRP over £400, are they worth the punt?
BUILT TO LAST
If you're looking for a military-grade bag that can withstand some rough treatment, the KNKG Everyday Tactical Backpack is worth its weight in dynamic durability
FINGER ON THE PULSE
Pulseroll's premium massage gun is a smooth operator but does it do enough to sway Theragun fans?
TAKE YOUR TIME
Maximise muscle gains by leveraging the concept of time under tension
WALK & TALK
A new wave of outdoor therapy services are transforming how we look after, and discuss, our mental health. Joe Minihane heads to the Peak District to find out more
Beach Body BLUEPRINT
Thought you'd blown your chance to shore up your physique before summer? Think again. We've got a clever plan to help you get fitter and leaner in no time
20 WAYS TO BURN BELLY FAT
Ignite fat loss and maintain your newly sculpted physique with these expert strategies for lasting effects