{"id":30371,"date":"2022-11-26T16:04:03","date_gmt":"2022-11-26T12:34:03","guid":{"rendered":"https:\/\/www.ifpe-academy.com\/?p=30371"},"modified":"2022-11-26T16:04:03","modified_gmt":"2022-11-26T12:34:03","slug":"back-squat-women","status":"publish","type":"post","link":"https:\/\/www.ifpe-academy.com\/ar\/back-squat-women\/","title":{"rendered":"Back Squat"},"content":{"rendered":"

[vc_row mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_gradient_switch=”no” row_reverse_mobile=”0″ row_reverse_tablet=”0″ woodmart_disable_overflow=”0″][vc_column offset=”vc_hidden-sm vc_hidden-xs” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_sticky_column=”false” parallax_scroll=”no” mobile_reset_margin=”no” tablet_reset_margin=”no”][vc_video link=”https:\/\/youtu.be\/KeeJOvUyFLU” el_width=”70″ align=”center” image_poster_switch=”no”][\/vc_column][\/vc_row][vc_row][vc_column offset=”vc_hidden-lg vc_hidden-md” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_sticky_column=”false” parallax_scroll=”no” mobile_reset_margin=”no” tablet_reset_margin=”no”][vc_video link=”https:\/\/youtu.be\/KeeJOvUyFLU” align=”center” image_poster_switch=”no”][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1668593344510{margin-bottom: 0px !important;}” woodmart_css_id=”6374b6b23aebb” parallax_scroll=”no” woodmart_sticky_column=”false” wd_collapsible_content_switcher=”no” wd_column_role_offcanvas_desktop=”no” wd_column_role_offcanvas_tablet=”no” wd_column_role_offcanvas_mobile=”no” wd_column_role_content_desktop=”no” wd_column_role_content_tablet=”no” wd_column_role_content_mobile=”no” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_box_shadow=”no” responsive_spacing=”eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2Mzc0YjZiMjNhZWJiIiwic2hvcnRjb2RlIjoidmNfY29sdW1uIiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=” mobile_reset_margin=”no” tablet_reset_margin=”no” wd_z_index=”no”]\n\t\t

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WHAT ARE BACK SQUAT GOOD FOR?<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[\/vc_column][\/vc_row][vc_row woodmart_css_id=”6374b61fe0f84″ responsive_spacing=”eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2Mzc0YjYxZmUwZjg0Iiwic2hvcnRjb2RlIjoidmNfcm93IiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_gradient_switch=”no” woodmart_box_shadow=”no” wd_z_index=”no” woodmart_disable_overflow=”0″ row_reverse_mobile=”0″ row_reverse_tablet=”0″][vc_column woodmart_css_id=”6374b1872ff51″ parallax_scroll=”no” woodmart_sticky_column=”false” wd_collapsible_content_switcher=”no” wd_column_role_offcanvas_desktop=”no” wd_column_role_offcanvas_tablet=”no” wd_column_role_offcanvas_mobile=”no” wd_column_role_content_desktop=”no” wd_column_role_content_tablet=”no” wd_column_role_content_mobile=”no” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_box_shadow=”no” responsive_spacing=”eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2Mzc0YjE4NzJmZjUxIiwic2hvcnRjb2RlIjoidmNfY29sdW1uIiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=” mobile_reset_margin=”no” tablet_reset_margin=”no” wd_z_index=”no”][vc_column_text woodmart_inline=”no” text_larger=”no” css=”.vc_custom_1668676208498{padding-top: 20px !important;padding-right: 20px !important;padding-bottom: 20px !important;padding-left: 10px !important;background-color: #ffffff !important;}”]<\/p>\n
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The back squat is what most people think of when they think of a weighted squat. It’s a great progression of the basic bodyweight squat. You’ll build strength in your quads, glutes, hamstrings and core, and up your power, too.<\/strong><\/p>\n<\/blockquote>\n

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Start Position<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Grasp the bar with a closed, pronated grip
\nPosition the feet shoulder-width apart
\n(or wider),even with each other
\nwith the toes pointed
\nAll repetitions begin from this position<\/p>\n

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Downward Movement(Eccentric Phase)<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Maintain a position with the back neutral,
\nelbows high, and the chest up and out
\nslightly outward
\nAllow the hips and knees to slowly
\nflex while keeping the torso-to-floor
\nangle relatively constant
\nContinue flexing the hips and knees until
\nthe tops of the thighs are parallel to the floor
\nthe trunk begins to round or flex forward<\/p>\n

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Upward Movement(Concentric Phase)<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Maintain a position with neutral spine
\nhigh elbows, and the chest up and out
\nExtend the hips and knees at the same rate
\nContinue extending the hips and knees
\nto reach the starting position<\/p>\n

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Breathing Guidelines<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Inhale during the downward movement
\nand exhale after the sticking point
\nof the upward movement<\/p>\n

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Note<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Primary muscles:<\/strong> Quadriceps Femiros, Gluteus Maximus<\/p>\n

Secondary muscles:<\/strong> Soleus, Hamstring<\/p>\n

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[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_gradient_switch=”no” row_reverse_mobile=”0″ row_reverse_tablet=”0″ woodmart_disable_overflow=”0″][vc_column offset=”vc_hidden-sm vc_hidden-xs” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_sticky_column=”false” parallax_scroll=”no” mobile_reset_margin=”no” tablet_reset_margin=”no”][vc_video link=”https:\/\/youtu.be\/KeeJOvUyFLU” el_width=”70″ align=”center”<\/p>\n","protected":false},"author":142,"featured_media":30053,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[228,231],"tags":[166,167,169,168],"class_list":["post-30371","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gluteus-maximus-2","category-quadriceps-2","tag-gluteus-maximus","tag-hamstring","tag-quadriceps-femoris","tag-soleus"],"_links":{"self":[{"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/posts\/30371","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/users\/142"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/comments?post=30371"}],"version-history":[{"count":0,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/posts\/30371\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/media\/30053"}],"wp:attachment":[{"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/media?parent=30371"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/categories?post=30371"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/tags?post=30371"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}