ท่า Barbell Squat เสริมสะโพกและต้นขา is the most challenging way to strengthen your hips and thighs. It also targets the core, shoulders, and hamstrings.
Having a spotter is highly recommended for this exercise. They can help you with the lift, catch the weight, and move it out of your way when you’re done.
You can start off with a lighter weight than you would use for a regular squat, but don’t go too light! If you’re new to the movement, try a few sets of squats with dumbbells or on machines first before attempting this one.
A few tips for a successful barbell back squat:
Make sure the barbell is securely on the J-hooks, which are usually located on the bottom of the bar. This helps you save some energy by not having to lift the bar overhead.
Position your feet shoulder width apart, with toes slightly pointed out, and core braced. Perform a standard squat by going down until your thighs are parallel to the floor, then drive through your feet and hips to return to a standing position.
The glute muscles (gluteus maximus, medius, and minimus) are the main movers during this movement. The quads, hamstrings, and calves are secondary movers. Lastly, the core is working hard to stabilize the torso and knees. A common error is relying solely on lumbar hyperextension for core stability, which can limit the effective squat depth and cause your lower back to pinch the soft tissues in your hips.
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