The squat is considered to be the king of lift, and for all the appropriate reasons. This is the age for bodybuilders, and no matter what type of squat variation you choose for yourself, it will impact two of the main muscle groups. First, the quads and the next is glutes and receive an ample amount of support from calves, core, and hamstrings. Readers may note squat workout focuses only on your large muscle group. This exercise routine will challenge your cardiovascular, as well as mobility too. And reports have shown that squats help in burning excessive fat from your body at a much higher rate in comparison to other types of exercises. This means that if you do squats regularly, you will become stronger and leaner.
Now there are a few forms of squats pattern available, and depending on your body and age, you will have to choose the right type of squats. We will talk about the three best squat forms that you can choose from.
The Back Squat
What is it Best For?
The back squat is considered to be the best for building strength. The back squat allows your body to move more weight in comparison to the front squat version. This means that your body will be able to take more weight, and this will lead to more muscular tension. The more load your body can take, the more adaptable your body will become. Your muscle tension will become stronger, and it will grow further.
Depending on your physique, squats will affect your body differently. If you know an experienced lifter, we recommend overseeing them when they perform back squat. And watch from the side. If you see that their thighs are short, while the torsos are long, that person shouldn’t have any problem keeping their torsos upright while performing squats. However, if the torsos are shorter and the thighs are a little longer, then the lifter will have to lean forward significantly so that their thighs break parallelly while moving. If you are moving forward, then action will be much lesser in the quadriceps, but more force will be distributed in the hamstrings.
One safety tip that you need to follow is that you will need a spotter if that is not available, then the least that you will need is a robustly built squat rack. Make sure that you don’t get stuck in the hole and end up dumping the weight. Do remember that not every person is born equal, hence squat will not be ideal for everyone. Even well-respected coaches who have long thighbones, but tight calves, short torsos, else have limited hip; they have given up on squats because this simple exercise seemed to be a nightmare for them.
The Front Squat
What is it Best For?
Muscle building, as well as functional sports training.
The front squat exercise is considered to be among those few exercises that do wonders for your quads. The rack position that you will be doing will also enhance your overall performance in different types of sports. As per some study, front squats activate lateralis and vastus, as well as rectus femoris. For the two quadriceps muscles, the front squat is much better than the back squat. You won’t be receiving a lot of help from the hamstrings, though, but this exercise can target the quads adequately.
The front squats will require you to be in the rack position. This position is considered to be the mainstay for different strength-training, such as CrossFit, kettlebells, Olympic lifting. When you do front squat with the bar in the front, it becomes a tremendous sports-specific activity.
While performing a front squat, you will have to keep the torso upright, unlike back squatting. This is ideal for those who don’t want to put a lot of strain on their lower back. This one is not easy to get used to. You will have to practice it to master this exercise.
Because you will be in the rack position, do keep in mind that the lower back of yours has to work a bit harder. And this is to keep you in an upright position.
Just like the back squat where you need a squat rack, or else a spotter, you will need that too when you do a front squat. However, dumping the weight forward is anyway much more manageable than throwing it in the back.
Some lifters find front squats to be a lot more comfortable in comparison to the back squat. While some people can easily get used to the rack position, for others, this could be one of the most painful positions to maintain.
The Hack Squats
What is it Best For?
Prevent injuries, as well as for size.
The hack squats type of best for those who have injuries to their lower backs. Even for the beginners who want to squeeze the most out of their legs, hack squats are possibly the best bet. According to some studies, since you back get the support of the support pad, the muscles that support your trunk won’t be in much of a use and won’t be as hard as other squats. This is the ideal squat type for those who want to do legs workout, but don’t want to put a lot of pressure on their body.
While doing hack squats, you will be leaning back against a padded surface. You will brace your shoulders right under the pads, and also the feet will be on an angled plate. Once set, you are all ready to squat.
Hack squats let you focus entirely on your leg muscles. Because there is no need for the core musculature and lower back, you will be able to lift the weights easily in comparison to free weights.
Hack squats carry minimal risk, mainly because the machine you will be using comes with a safety catch. Your back will be braced against a pad, and also the lower back of your body is also at a lower risk.
Depending on your body type and also your condition, choose your squats carefully. Remember, each squat is designed for a specific purpose. Hence, choose the right squat exercise and be ready for an optimum physique.