Thigh and glute exercises. The squat : Breathing, Safety instructions, variants :

Thigh and glute exercises. The squat : Targeted muscles, Execution of the exercise

Thigh and glute exercises. The squat : Breathing, Safety instructions, variants :

Breathing :
Inhale when lowering the bar and exhale when you return to the starting position.
It is advisable not to block your breathing when you go back. However, this maneuver minimizes the risk of lumbar injury when the load is heavy. The blocked breathing and the contracted abdominals shrink the trunk in the critical part of the movement and protect the spine, provided of course to keep the back straight.

Safety instructions :

Work safely with a bar rest or a squat cage. This serves to rest the bar on the supports (candles) between sets but especially to get rid of it in case you remain stuck under the load in the down position.

Bodybuilding beginners must learn this movement using a light bar and increase the load once the exercise is under control. It's better to learn it indoors, with a state-certified professional coach.

variants :

Variations are possible by varying the position of the feet and the spacing of the thighs.

If the thighs are wide apart and feet placed in duck - at ten past ten - this will cause more work for the inside of the thighs (adductors).

If the legs are tight with the feet straight, it solicits more the vast external located on the outside of the thighs.