Fitness For More Stability And Strength

By Author: This is how you do the right squat
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In addition to pull-ups and push-ups, squats are one of the three classic basic exercises that should not be missing in any training plan. You can achieve an athletic physique through regular, continuous training based on these three movements with your own body weight. Only the training stimulus can - depending on the individual performance level - either be increased or even reduced by various variations. However, the basic movement is always retained.

Squats strengthen your entire lower body muscles and, depending on the speed and duration of the execution, can also improve your endurance. Correctly performed squats create an intense training stimulus for your four-headed thigh muscle (quadrizeps femoris muscle) - which is responsible for the extension of your leg - and also the back leg biceps (biceps femoris muscle), which in turn activates leg flexion. In addition, you squat to train the largest muscle in the human body: our gluteus muscle (gluteus maximus).

The back extensor (eector spinae) also supports the movement. This muscle in particular is no longer so strongly developed and trained in many people ...
... in today's working world, which is largely characterized by sedentary activities and a curved posture. In addition to training and strengthening the leg muscles, you can also set a good and important training stimulus for the stability of the middle of the body.

About the expert

Michèl Gleich (37) is an excellent athletics and personal trainer, book author, extreme athlete and medalist. Before that, he was an officer and special soldier of the Bundeswehr as well as management trainer in a global company for many years.

Do squats correctly

Practice for the right squat: the wall seat

Dr. Michèl immediately shows the wall seat, a good preliminary exercise to build up the necessary muscles for the correct squat
Justyna Krzyzanowska Dr. Michèl immediately shows the wall seat, a good preliminary exercise to build up the necessary muscles for the correct squat

The goal of this training phase is above all to achieve the muscle tension in the leg muscles that is important for correctly performing the squat, but also to achieve the necessary stability in the middle of the body and to be able to maintain it for a defined period of time. Therefore, the exercise in this stage of the training is not characterized by a dynamic, but by a static element.

Lean your back against a wall, hip-wide apart from your feet. Your legs are slightly bent and your heels should be about 30 centimeters from the wall. Move your entire upper body downward, pushing your buttocks along the wall towards the floor as if you wanted to sit on an invisible chair below you on the wall. Bend your legs just enough to reach a right angle in the knee joint and your kneecaps do not protrude beyond the tips of your feet. Make sure that your back remains leaned against the wall in this position during this first training step.

Build maximum muscle tension in your thigh muscles to keep yourself stable in this position. Extend your arms straight in front of your chest so that they are parallel to the floor and your palms face away from your body. Breathe in and out loosely and regularly. Try to hold this lower position gradually for a longer period and thus achieve a feeling for the muscle tension in the lower body and steadily expand it.

Slim and sexy with firm abs

3x / week 10 sets with 15-45 seconds each in the lower stop position. The pause between the sets should be chosen to be identical to the load and accordingly should also be between 15 and 45 seconds. Then 3x / week 10 sets with 45-60 seconds each in the lower stop position and an identical pause between the sets.