How to squat properly: a plan of daily squats for a month

How do you make your daily squats as effective as possible?

July 13, 2021, 13:20 MSC

Аудио версия:

We squat dozens of times throughout the day, but it doesn’t make our glutes look any better.

Squats are one of the most frequent movements we perform during the day. Firm buttocks and strong legs are not the only benefits you will get from this exercise.

Different variations of squats are used in the rehabilitation of athletes after injuries, and doctors advise them to improve the reproductive function of men and women. The list of pros can be continued endlessly.

Every day we squat dozens of times without realizing it. It would seem that the legs and buttocks should become bulkier and more embossed, but this does not happen.

фитнес инструктор

In order for squats to become effective, it is important to take into account two things: a quality load, so that the muscles grow, and the correct technique of execution.

Съдържание

How to do squats correctly:

Stand up straight with your knees straightened and your hips slightly wider than your shoulders.
Keep your gaze forward with your head in a neutral position.
Bring your chest forward and up, and bring your shoulder blades together as if you were clasping something between them.
Keep your shoulders slightly back.
Keep your torso in a straight position. Keep your spine rigid throughout the movement.

Keep your hips straight.
Turn your feet 45-30 degrees. It is this foot placement that will allow the knees to move toward the toes. Press your heels firmly to the ground.
Bend simultaneously in the shins, knees and pelvis. Keep your knees in line with each other. Make sure your knees do not fall inward.
Lower slowly with a straight back to a 90-degree angle at the knee joint.
From the bottom point of the squat, push up with a powerful movement, tensing your back and abs.
Fix yourself at the top point with your legs straightened.

What to pay attention to:

Squat depth. Match the depth to your goals and objectives. If you don’t have any restrictions in the form of knee or spine injuries, do full squats until your hips are parallel to the floor. This is necessary for the muscles of the back of the thigh and buttocks to get a quality load.
Method of squats. You can effectively squat both with your own weight and with additional weights. There are also several types of squats: classic, sumo, plie, etc.
Fatigue and technique. Exhaustion negatively affects the technique of the movement. Make squats the first exercise in your workout or don’t heavily load your lower body before them.
Speed of movement. Lower slowly and under control, about 2-3 seconds. Lift up explosively, about 1 second.

Squat plan for the month

In order to maximize the effect of squats, there should be dynamics in the daily exercises. You need to increase the number of repetitions each time.

We offer a universal plan for a month, thanks to which you will definitely get in shape your legs and tighten the buttocks.

Week 1	Mon	W	Wed	Thurs	Fri	Sat	Sat
1 approach	10 times	Rest	10 times	Rest	10 times	Rest	10 times
2 approaches	10 times	Rest	10 times	Rest	20 times	Rest	10 times
3 approaches	20 times	Rest	15 times	Rest	20 times	Rest	20 times
4 approaches	20 times	Rest	15 times	Rest	20 times	Rest	20 times
5 approaches	10 times	Rest	10 times	Rest	10 times	Rest	10 times
Total:	70 times		60 times		80 times		70 times

Week 2	Mon	W	Wed	Thurs	Fri	Sat	Sat
1 approach	15 times	Rest	10 times	Rest	15 times	Rest	15 times
2 approaches	20 times	Rest	20 times	Rest	20 times	Rest	20 times
3 approaches	20 times	Rest	20 times	Rest	30 times	Rest	20 times
4 approaches	20 times	Rest	20 times	Rest	20 times	Rest	20 times
5 approaches	15 times	Rest	10 times	Rest	15 times	Rest	15 times
Total:	90 times		80 times		100 times		90 times

Week 3	Mon	W	Wed	Thurs	Fri	Sat	Sat
1 approach	20 times	Rest	15 times	Rest	20 times	Rest	20 times
2 approaches	20 times	Rest	20 times	Rest	25 times	Rest	20 times
3 approaches	30 times	Rest	30 times	Rest	30 times	Rest	30 times
4 approaches	20 times	Rest	20 times	Rest	25 times	Rest	20 times
5 approaches	20 times	Rest	15 times	Rest	20 times	Rest	20 times
Total:	110 times		100 times		120 times		110 times

Week 4	Mon	W	Wed	Thurs	Fri	Sat	Sat
1 approach	20 times	Rest	20 times	Rest	25 times	Rest	20 times
2 approaches	30 times	Rest	25 times	Rest	30 times	Rest	30 times
3 approaches	30 times	Rest	30 times	Rest	30 times	Rest	30 times
4 approaches	30 times	Rest	25 times	Rest	30 times	Rest	30 times
5 approaches	20 times	Rest	20 times	Rest	25 times	Rest	20 times
Total:	130 times		120 times		140 times		130 times

Don’t forget that sports not only make you look prettier, but also boost your self-esteem. Now you know what to do. Hurry up and start training!