How to Do Half Squats

Squats are a common addition to many fitness routines, whether performed with body weight alone or with additional weight.

Expanding the squat styles you practice offers additional options as well as physical benefits. One style of squat that you may want to add to your rotation is the half squat.

These squats require you to lower your body so that your thighs are parallel to the floor (this is also known as the "parallel" squat). While the name may indicate a smaller workout, half squats have a legitimate place in any strength training program.

The half squat is a great option for everyone, no matter how deep your natural squat is. What's more, the depth of your squatting ability is primarily based on your anatomy, which is beyond your control.

Other factors also come into play, such as mobility and range of motion, which are areas you can work on to increase the depth of the squat if desired.

The half squat gets a bad rap among those who believe that the deeper the squat, the better, but that's not feasible for many people.

The half squat is beneficial if you are working to overcome a strength plateau or if you are increasing your mobility and range of motion.

How to do half squats

Although the ideal width, foot position, and barbell position may be different for each person, there are general tips that most people can start with when squatting.

If you want to work on your friction point In particular, to get over a plateau, you can add a break at the bottom of the half squat before getting back on your feet.

Follow these instructions to perform a half squat. If you need to make adjustments based on your anatomy or are unsure of your shape, seek the advice of a personal trainer or other exercise specialist.

Place your feet shoulder-width apart, pointing forward at a slight outward angle (about 5-7 degrees for most people during a bodyweight squat, slightly more for a barbell squat).

Create an arch in the foot by pressing down with the heel, the base of the first toe, and the base of the fifth toe to create a kind of tripod; This will provide stability and even distribution of your weight.

Drive your hips back onto a hip hinge, bringing your chest forward, wrapping your glutes and hamstrings.

Contract your glutes and spread your knees to create tension and external rotation in your hips. You should feel the outside of your hips hook.

This helps you stay safe, protecting your knees and back as you dive deeper into the squat. Make sure to keep the arch at your feet with all three points still touching the ground.

Keep your neck and torso in a neutral and upright position. Look straight ahead and lean slightly down.

Lower yourself to the desired position, either parallel or just above, balancing with the weight evenly distributed across your feet. For a half squat, your shins should be as vertical as possible.

Rock your hips up and back, pulling your shins to the vertical as you get back to your feet (the rise).

 

 

Enjoy Watching This Video About How to Do Half Squats

Source:Health e-University

 

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