SQUATS 1/2 The full range of motion squat is also known as deep squat, or full squat, or king of exercise kingdom. OK, I knew you’ve heard about it, but do you do deep squat? No!? Ok we will try to put you back on the right path, so your quads, hams, bottom and entire body can start getting better again. Rumor has it, The Myth Sergio Oliva once advised, if you want to improve your biceps do squats! The fact is that full squat hit not just legs, but entire body in very unique way. Squats will not spare any single muscle on your body. All muscles around your knee, hips, and buttock will be prime mover thorough full range of motion, at a certain point. The lower back muscles, the upper back, the ribcage (costal) muscles, the abdominals and lateral trunk muscles, including shoulders and arms will be used as well (isometricly). Yes, you’ve got it right, full squat is extremely useful in improving your core muscles. Girls pay close attention, while doing full squat, the gluteus and hamstrings are the prime movers out of the bottom! Don’t forget - nothing can hit your gluteus as hard as full squat performed in correct form. The full range squat, performed correctly, is the best and the safest exercise for knee stability and strength. In addition, full squat will improve skeletal bone density, strength of connective tissue, muscular growth, and overall conditioning. For all mentioned and even more benefits, just perform squats correctly, in full range of motion with no too heavy weights on your shoulders. To hit your entire legs and bottom properly, go as deep as you can. And master your squat technique with light weight in 10-15 repetitions. Once your technique is good, you can try to add more plates on the bar, but never forget it’s not how much you squat, it’s what do you feel in your legs, and how hard you did hit your muscles! The weight is just a tool!    To take max out of your squats, and stay safe and healthy, implement following 3 golden rules to your squats: - The bar stays directly vertical to the middle of your foot, all the time - The spine stays rigid in lumbar and thoracic extension - Your thighs are always parallel to the feet (hill toes line), the femur and the foot should be in a straight line as seen from directly above. Lucky R.R. is a Certified Personal Trainer with 15+ years of bodybuilding and fitness experience.

Disclaimer: ONnutrition.co.nz and Lucky R.R. assume no liability for any injury, death, personal loss or illness caused by any information contained herein. All training information contained herein is provided for informational purposes and is not meant to substitute for the advice provided by your own physician, dietitian or other medical professional. Consult your physician with questions before starting this or any nutrition, exercise, diet or dietary supplement program.