- Standard Squat
- Modified Plie Squat
- Modified Plie Squat Raising Heel
- Isolated Squats
- Standing Knee Lift
About squat exercises:
The squat is a lower body exercise used in strength training. The exercise's main emphasis is one the quadriceps and the gluts, but it also involves the hamstrings, the calves and the lower back. The squat is often called "the king of exercise" by those who believe it capable of inducing more and faster muscle growth than any other exercises.
The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The feet should be flat on the floor, with even distribution of weight between the heel and the ball of the foot during eccentric muscle action. In order to reach a range of motion beyond parallel, individuals without sufficient ankle flexibility may try putting a flat board beneath the heels to artificially improve their flexibility. Proper technique is critical, otherwise very serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not "round out" (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury. Lifting belts can be used to help support the lower back.
