How to Squat Properly (A Step-By-Step Guide) | Nerd Fitness
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nerdfitness.com
How to Squat Properly (A Step-By-Step Guide) | Nerd Fitness
Worried you don't know Squat? Fear not, friend! We'll show you exactly how to perform this compound exercise safely and for maximum results.
Jan 13, 2023
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Box-Assisted Front Squat (Warm-up): This drill is used as a warm-up with just the barbell to reinforce high elbows in the front rack position, activate the glutes, and engage the upper back. Keep your toes touching the box, elbows high without contact, and shift your hips back as your knees meet the box for improved control and balance. . Perform 2-3 sets of 5-6 reps with just the barbell before Clean or Front Squat. . NOTE: Place the box on the side that allows it to be slightly higher (a coupl
1:00
Box-Assisted Front Squat (Warm-up): This drill is used as a warm-up with just the barbell to reinforce high elbows in the front rack position, activate the glutes, and engage the upper back. Keep your toes touching the box, elbows high without contact, and shift your hips back as your knees meet the box for improved control and balance. . Perform 2-3 sets of 5-6 reps with just the barbell before Clean or Front Squat. . NOTE: Place the box on the side that allows it to be slightly higher (a coupl
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Split squat holds Great to gradually introduce two different knee bends (front leg glute assisted, rear leg rectus femoris biased) You may notice a difference in comfort level in one or both of your knees between the forward and rear positions. Great exercise to improve that comfort and likely have much more confidence in using your knees. Sprinter Bridge Hold Great for feeling the coordination of the calves and hamstrings as they work together across the back of the knee. Glutes and core doing
0:19
Split squat holds Great to gradually introduce two different knee bends (front leg glute assisted, rear leg rectus femoris biased) You may notice a difference in comfort level in one or both of your knees between the forward and rear positions. Great exercise to improve that comfort and likely have much more confidence in using your knees. Sprinter Bridge Hold Great for feeling the coordination of the calves and hamstrings as they work together across the back of the knee. Glutes and core doing
FacebookBlake Cheatham
442 views3 months ago
Leg Day Work 🍑 ⁣⁣ ⁣⁣⁣ 1️⃣ assisted squats ⁣⁣ 2️⃣ front box squat ⁣⁣ 3️⃣ single leg RDL⁣⁣ 4️⃣kb swing ⁣⁣ ⁣⁣ #legday #legworkout⁣⁣ | QiQi
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Leg Day Work 🍑 ⁣⁣ ⁣⁣⁣ 1️⃣ assisted squats ⁣⁣ 2️⃣ front box squat ⁣⁣ 3️⃣ single leg RDL⁣⁣ 4️⃣kb swing ⁣⁣ ⁣⁣ #legday #legworkout⁣⁣ | QiQi
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Box-Assisted Front Squat (Warm-up): This drill is used as a warm-up with just the barbell to reinforce high elbows in the front rack position, activate the glutes, and engage the upper back. Keep your toes touching the box, elbows high without contact, and shift your hips back as your knees meet the box for improved control and balance. . Perform 2-3 sets of 5-6 reps with just the barbell before Clean or Front Squat. . NOTE: Place the box on the side that allows it to be slightly higher (a coupl
1:00
Box-Assisted Front Squat (Warm-up): This drill is used as a warm-u…
46.7K viewsFeb 19, 2025
FacebookTorokhtiy Oleksiy
Split squat holds Great to gradually introduce two different knee bends (front leg glute assisted, rear leg rectus femoris biased) You may notice a difference in comfort level in one or both of your knees between the forward and rear positions. Great exercise to improve that comfort and likely have much more confidence in using your knees. Sprinter Bridge Hold Great for feeling the coordination of the calves and hamstrings as they work together across the back of the knee. Glutes and core doing
0:19
Split squat holds Great to gradually introduce two different knee bend…
442 views3 months ago
FacebookBlake Cheatham
Leg Day Work 🍑 ⁣⁣ ⁣⁣⁣ 1️⃣ assisted squats ⁣⁣ 2️⃣ front box squat ⁣⁣ 3️⃣ single leg RDL⁣⁣ 4️⃣kb swing ⁣⁣ ⁣⁣ #legday #legworkout⁣⁣ | QiQi
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Leg Day Work 🍑 ⁣⁣ ⁣⁣⁣ 1️⃣ assisted squats ⁣⁣ 2️⃣ front bo…
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Struggling with skater squats? Turn your SOUND UP and try this band assisted setup for success… True single leg training challenges dynamic mobility, stability and skill far more than traditional split squat and lunge variations. Hence, the reason so many people struggle to scale their true single leg training. One of the most functionally transferable movements in your single leg arsenal is the skater squat, involving a single leg squat on the front leg while the back leg and knee touches down
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Struggling with skater squats? Turn your SOUND UP and try this band …
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Before this, do this! Before DB overhead press 1️⃣ Band front to back (shoulder disclocators) 2️⃣ Plank with toe reach (aka Down dog toe tap) Before Pull-ups 1️⃣ Assisted squat with lat stretch 2️⃣ Half kneeling unilateral cable pulldown Before Barbell deadlift 1️⃣ Inchworms 2️⃣ Supported hip circles (Kneeling hip CARs) Save this post for future reference! If you’d like to take the guesswork out of your fitness goals - apply to my 1:1 fitness coaching or sign up for my muscle building program, l
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