How to perform half-squats correctly.
Necessary equipment: rod (optional)
Level: Beginner
A squat style that you might want to add to your exercise set is a half-squat. These squats require you to lower your body down so that your hips are parallel to the floor. Although the name may indicate a smaller exercise, half-squats occupy a legitimate place in any strength training program.
Semi-squats are a great option for everyone, no matter how deep your regular squats are. Moreover, the depth of your ability to squat primarily depends on your anatomy, which is beyond your control. Other factors such as mobility and range of motion also come into play, and these are the areas you can work on to increase the depth of squats if desired. Half-squats are useful if you are working on overcoming a plateau (stopping the increase) of strength or are in the process of increasing mobility and range of motion.
How to do half-squats
Although the ideal width, leg position, and barbell position may vary for each person, there are general tips that most people can start with when doing squats. If you want to overcome the plateau, you can add a pause at the end of the half-squat before returning to the standing position.
Follow these instructions to perform half-squats. If you need to make adjustments depending on your anatomy or you are not sure about your shape, seek advice from a personal trainer or other exercise specialist.
1. Put your feet shoulder-width apart
2. Bend slightly, placing the buttocks from behind, and push the chest out
3. Squeeze your buttocks and spread your knees to create tension in your thighs. Be sure to hold the arch of the foot so that the entire foot touches the ground.
4. Keep your neck and torso in a vertical neutral position. Look forward and at a slight angle down.
5. Lower yourself to the desired position, parallel or slightly higher, maintaining balance, while the weight is evenly distributed over the feet. For a half-squat, your shins should be as vertical as possible.
6. Rise to the starting position and repeat the movement for the required number of repetitions.
Advantages of half-squats
Half-squat training provides benefits such as increasing active knee stability and reducing the risk of sports knee injury, but only if performed correctly; otherwise, you may get injured.
Half-squats also help to get out of the plateau state, that is, your strength can begin to increase again when, it would seem, everything stood in one place.
Half-squats are also a vital element of the bench press exercise. If you want to improve this exercise, it is useful to work on the strength and technique of a half-squat. To do this, make an explosive movement when you reach the bottom of the half-crouch to return to the starting position.
Other variations
Your individual ability to squat depends largely on your anatomy. The hip joint is a spherical joint that can move in different directions.
Modification
If you have deep hip joints, you will be limited in how far you can descend. But you can work on your mobility to increase the depth of squats.
Start by doing a half-squat with your own weight, which is also called an air squat. Without weights and stretching out your arms for balance, perform a half-squat.
You can even put a chair or a box behind you, and then just sit down and get up. This variant of box squats is the best way to improve squats. You can gradually lower the box to increase the depth of squats. When you feel more comfortable, you can add dumbbells on the sides and, eventually, add a barbell.
To call
If you find that a half-squat is not enough for you, you can try doing a full squat. Full squats are usually those in which the buttocks of the squatterer are as close to the ground as possible. But some people believe that this is the only correct way to squat.
In fact, you start with a half-squat, but continue to fall into the desired position, maintaining balance with an even distribution of weight between the feet. When you have reached the lowest point of movement, the angles of the knee and hip joints are almost equal.
You should not fall or bounce in the lower position. Instead, maintain a slow and controlled muscle tension. When you return to the starting position, keep your torso and back straight, and your hips under the crossbar.
Common mistakes
When performing half-squats, do not stretch your neck up and too far forward. Hold your chest in front, not allowing it to bend or arch your back. Also, if you look up or down, your neck will be in an unsafe position.
It is also worth paying special attention to the posture. Keep your back straight and in a neutral spine position, rather than rounding or over-arching. Also, keep your knees in line with your toes and don't let your knees extend beyond your toes.
In general, half-squats will work out the quadriceps, hamstrings, buttocks, hip flexors, calves and core muscles, including the muscles of the lower back. Do not neglect training for a deeper and more complete squat within your anatomical capabilities.
Deeper squats will strengthen more muscles, including your glutes, rectus femoris, hamstrings, and increases mobility. It can also help strengthen the supporting muscles around the knees, preventing injury if you go deeper.
Safety and precautions
Performing any type of squat with poor technique is a potential risk of injury, especially if you gain weight. Seek advice from a personal trainer or other exercise specialists to adjust your form if you are concerned or need help getting started. If you are doing heavy squats with weights, it is wise to have a belayer on hand and use a rack with safety bars in case you need to lose weight.
You should also talk to your doctor if you have had an injury or illness affecting your ankles, knees, legs, hips or back to find out if this exercise is right for you. It can also cause tension in your knees, even if you've never had a problem. Also pay attention to your position. A narrow stand also increases the load on the knees.
