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The benefits of doing this exercise correctly, and some advice: everything about squats, the best exercise for strengthening and toning the lower limbs.
How many times have you heard people talk about squats and wondered what benefits this exercise has to offer? Today we'll clear up any questions by explaining what they are, what they can do for you, and how to do them safely and effectively.
What they are and what they're for
Squats are considered to be among the best exercises for strengthening and toning your thighs and glutes. It is a closed kinetic chain movement, in which you keep your feet on the floor and exercise the muscles of your thighs and glutes, strengthening the bones, ligaments and tendons all together.
The main benefit? Strengthening that over time ensures more efficient movements and reduces the risk of possible injury or joint problems. Aesthetically, it also launches a process of localized thinning to achieve firmer glutes and slimmer legs.
How to perform the floor exercise
- Stand with your feet in line with your hips and shoulders, bending your knees slightly, about 40 cm apart.
- Firm your abdominal muscles and keep your back as straight as possible.
- Now inhale, contract your glutes and lower yourself until your thighs are parallel with the ground.
- Do not shift your weight forward. This can place too much stress on your knees.
- Return slowly to the starting position.
Squats with equipment: two examples
Squats can be done even more effectively when you use equipment. This is because the guided movement and position eliminate the risk of performing the motion incorrectly.
So, here are two examples of exercises using Kinesis® Personal and DAP:
Squats with DAP
- Move the cable slot all the way to the bottom and attach the handles. Use the pins to select the load, with equal amounts on both arms.
Stand with your feet in line with your hips and your toes pointing slightly outward. Grasp the handles with the cables taut.
- Bend your legs until your thighs are parallel with the ground, and then return to the starting position without rounding your back.
- Consistently monitor the speed of your movement; as you return to standing the weight stack should not fully return to the resting position, and we recommend that you move upward more slowly than you move downward.
Half Squat with Kinesis® Personal
- Bend your legs to an angle of 120° at the knee.
- Consistently monitor the speed of your movement, and take care not to arch your back. As you return to standing we recommend that you move more slowly than you do when moving downward.
Interested in learning more? Download other exercises you can do with Kinesis® Personal and DAP.