Anatomy of Incline – The Sovereign of All Exercises

This is probably the question that arises most often when it comes to squats. To find the answer, we need to consider the movement pattern. Performing full squats, although it puts more pressure on the knee joint, allows for an increase in the area of contact of the knee joint. As a result, it reduces the strain on the knees. Additionally, going below a right angle in the squat position contributes to a stronger engagement of the hamstring muscles and glutes. As a result, it reduces the risk of developing contractures and disproportionate development of the anterior part of the legs compared to the posterior part, which could increase the risk of knee injuries. When performing full squats, moreover, smaller loads are used than in the case of partial squats, thus relieving the spine. However, this does not mean less muscle work, as their involvement increases with muscle stretching and strong contractions when returning to the starting position.

The execution of squats has a positive impact on the harmonious development of the whole physique, engaging over 80% of the muscles simultaneously. Apart from being undoubtedly the best exercise for the development of leg muscles, they also positively affect the strengthening of the muscles stabilizing the body, including the abdominal muscles and the backbone. Squats form a kind of foundation for body development. How long would a house stand without strong foundations? Another crucial aspect is hormonal economy, which improves during exercises such as squats or deadlifts. It increases the production of hormones such as growth hormone, testosterone, or IGF-1, necessary for proper development not only of leg muscles but also of other muscles.

One of the most popular urban legends is the alleged harmful effect of kneeling on the knees. Nothing more misleading. If the person training maintains the correct technique, this training is not dangerous, it can even strengthen their movement. It is, of course, about fully healthy people who have no knee or hip injuries and use reasonable loads. A very good form of rehabilitation after a cruciate ligament injury is an exercise performed on an uneven surface, such as a pad, or using elastic rubbers to push the knees outwards.

To maximize leg muscle development, it is important to properly position the barbell according to the goal, choose the appropriate number of repetitions, ensure proper rest and nutrition. So what is the optimal number of repetitions for the correct development of quadriceps muscles? It is recommended to perform comprehensive training that stimulates all muscle fibers to grow, from slow-twitch to fast-twitch. The number of repetitions in comprehensive training can look like this: 6/6/10/12/25. What squats should be performed - with the barbell in front of the body or behind the body? Both methods are very effective for building quadriceps muscles. However, squats with the barbell in front of the body have an advantage - they reduce the involvement of the back and maximize the work of the quadriceps and gluteal muscles. However, the disadvantages are significantly lower weights that can be used and a less comfortable position that can cause discomfort at higher weights. When it comes to squats with the barbell behind the body, there are two options: placing the barbell low and high on the quadriceps muscle. The low placement of the barbell involves a greater engagement of the gluteal and hamstring muscles, while the high placement results in a greater engagement of the quadriceps muscles. How should the foot distance be during squats? It has been proven that the width of the foot distance does not change the involvement of individual groups of quadriceps muscles. The feet should therefore be placed slightly wider than the hip width, with the toes pointing slightly outwards. The optimal foot distance should be determined by trial and error, it is important to feel comfortable in this position. It is important to maintain an upright posture, tensed abdominal muscles and to guide the knees along the foot line throughout the exercise. Under no circumstances should the knees sink inwards, as this can damage the ligaments.