If you're looking to build bigger, stronger legs, you need to start with squats. Squats are one of the most effective exercises for building muscle mass, and they target the quads, hamstrings, and glutes. In this blog post, we'll go over the proper technique for doing squats and how to incorporate them into your workout routine. We'll also discuss how using Elevate gym sleeves can help you get more out of your squats, and we'll give you a special discount code to use when purchasing them.
Getting Started with Squats
Before we dive into the specifics of squat technique, it's important to note that squats are a compound exercise, which means they work multiple muscle groups at once. To perform a squat, you'll need to engage your core, back, glutes, and quads, so it's important to approach this exercise with proper form and caution.
To start, stand with your feet shoulder-width apart and your toes pointing slightly outward. Keep your back straight and your shoulders pulled back, then engage your core muscles. Next, bend your knees and lower your hips as if you were sitting in a chair. Keep your weight on your heels, and make sure your knees don't extend past your toes. Once you've lowered yourself as far as you can go, use your glutes and quads to push yourself back up to a standing position.
Tips for Proper Squat Technique
To get the most out of your squats and avoid injury, it's important to focus on proper technique. Here are a few tips to keep in mind:
Keep your back straight: It's important to keep your spine in a neutral position throughout the squat. Avoid arching your back or rounding your shoulders.
Engage your core: Your core muscles play an important role in stabilizing your body during the squat. Make sure to engage your core by pulling your belly button in towards your spine.
Keep your weight on your heels: By keeping your weight on your heels, you'll be able to engage your glutes and quads more effectively.
Don't let your knees extend past your toes: This can put unnecessary strain on your knees and lead to injury.
Go slow and controlled: Resist the urge to rush through your squats. Instead, focus on slow, controlled movements to engage your muscles more effectively.
Incorporating Squats into Your Workout Routine
Now that you know how to perform squats with proper technique, it's time to start incorporating them into your workout routine. Depending on your fitness level and goals, you may want to start with bodyweight squats or add weight using a barbell or dumbbells.
Here's a sample squat workout you can try:
Bodyweight squats: 3 sets of 15 reps
Barbell squats: 3 sets of 10 reps (start with a weight that is challenging but manageable)
Dumbbell goblet squats: 3 sets of 12 reps
Bulgarian split squats: 3 sets of 10 reps per leg
Make sure to give your muscles time to rest and recover between workouts. You can also mix up your routine by adding other leg exercises, such as lunges or deadlifts.
While proper technique is key to building bigger quads with squats, using the right equipment can also help you get more out of your workouts. Elevate gym sleeves are designed to provide support and compression to your knees and legs, which can help reduce the risk of injury and improve your overall performance.