Squats with the expander
introduction
The squat is a discipline of powerlifting and is particularly used in strength training due to the large number of muscles involved. Since the thigh extensor (M.. quadriceps femors) represents the strongest muscle in our body, targeted muscle building training with the expander is only possible to a limited extent. For use in health sports and fitness sports, however, sufficient loads on the muscles can be achieved. The opposite is true when using weights. Since the load and the demand for coordination of movements are very high, health athletes should avoid squats with the barbell. For beginners in the fitness area, the movement can also take place without additional weight.
Muscles that are used when squatting
- Quadriceps femoris (M.. quadriceps femoris)
- Gluteus Muscle (M.. gluteus maximus)
- Calf twin (M.. gastrocnemius)
Figure musculature
- Tailor muscle
- lateral lower leg extensor
- thigh straight muscle
- lateral lower leg extensor
- anterior lower leg muscle
Motion description
In the starting position, the feet are shoulder-width apart. The tips of the feet point slightly outwards, the head is an extension of the spine and is looking forward. The expander is attached under the feet and the ends are held at shoulder height with both hands so that it runs behind the body. In this position the expander is at its maximum stretch. The athlete lowers the buttocks until there is a right angle in the knee joint. The knee joints should not be moved while performing the movement (don't shift forward). The back is tilted slightly forward in a stretched position. In the contraction phase, the knee joints are stretched and the body is brought back to its starting position. The movement is slow and controlled. The knee joints are never fully stretched during the entire movement.
application areas
Health sport
Since the movement leads to sufficient strain on the muscles even without the resistance of the expander, the use of the expander is not absolutely necessary. The number of repetitions for this exercise can also be increased beyond the 25 repetitions recommended for health sports.
More information is available at health
fitness
in the Fitness sport should be worked with a resistor. Since the expander runs in the shoulder area, it is advisable to put a towel under it. The number of repetitions is higher than with conventional fitness training, as the load is lower than with the squats with weights.
Further information
You can find more information on the topic here Leg muscle training with the expander
- Adduction with the expander
- Leg curls with the expander
- Abduction with the expander
- Iliopsoa training with the expander
Back to overview Expander training
