The main difference between half squats and deep squats is that they have different exercise effects on the leg and buttock muscles. The squat exercise effect is better, while the half squat is slightly worse.
Although the effect of half squats is not as good as that of deep squats, half squats are not useless. When the knees and back are injured, the knee joints, hip joints and ankle joints are weak or injured, or For beginners, half squats are the best choice. Half squats are easier to complete than deep squats. With the same weight, half squats can complete more reps and protect injured parts.
In addition, when increasing the weight, if you want to complete the original number of sets and reps, you can use half squats instead of deep squats to gradually adapt to the new weight. Half squats are also a good choice as a transition.
Half Squat
Half Squat has a smaller range of motion compared to Deep Squat, but it can squat much heavier weight than Deep Squat. The back of the body bears a lot of force. If the movements are not standard and the weight is too heavy, the back can be easily injured. Therefore, we should standardize our movements when squatting heavy weights.
Essentials of action
1. Keep your chest up, your abdomen tight, and your buttocks
2. Keep your toes and knees in the same direction
3. Slowly sit down with your buttocks
Standard Squat
Standard Squat has a more complete movement trajectory and range of motion, which stimulates the buttocks and legs more fully, but it is not as heavy as the Half Squat. , the stimulation to the back muscles is also smaller.
Action essentials
1. Tighten the abdomen and tighten the buttocks
2. Straighten the waist and back
3. Keep the toes and knees In the same direction
4. Keep the thighs parallel to the ground
Things about squats:
1. Squats are a more comprehensive exercise for the buttocks and legs, so it is recommended Use squats;
2. Squats are very important for bodybuilders. Whether it is to gain muscle or lose fat, squat exercises cannot be ignored;
3. In addition to squats In addition to the usual cautions, don't hold the bar too wide, just a little narrower and clamp your back. When squatting, don't straighten your knees completely, just bend them slightly, and pause naturally during the squatting process. When squatting in the high bar position behind the neck, the tilt angle of the lower back is slightly smaller, and when squatting in the low bar position, the tilt angle of the lower back is slightly larger. When the feet are shoulder-width apart, the quadriceps exercise is best and less effective for other muscles. When the feet are shoulder-width apart, the inner thigh muscles will be exercised more. When the distance between the feet is one and a half shoulder widths, the overall exercise effect on the buttocks and legs is best. Focus on different leg exercises and choose different foot spacing. The front squat mainly exercises the quadriceps muscles and is not effective in exercising the buttocks.