The perfect squat secret - a wider standing posture than shoulder

Most people who perform squats in the gym are shoulder-width and shoulder-width. When performing squats, the front side of the thigh will feel very touched when performing squats, and some people will use various narrow steps to focus on the front side of the thighs. However, squats are an action, not a training action for specific muscles. When performing movements, the muscles in the whole body should be activated, especially the back side and core muscle groups.

　　Using a wide step distance can also achieve the level of stimulation of the front side of the thighs like a narrow step distance, and it also provides other advantages. What are the advantages of training for more muscle groups with wide step distance?

　　1. Activating the hips

　　The hips are the main amazing source of explosive power and strength for the body, because Therefore, if you want to exercise specific muscles with squats, the best choice is the hip rather than the front side of the thigh. When performing squats, the step distance is 140% to 150% of the shoulder width, which will allow larger hip movements, which not only activate the hips, but also allow you to squat lower.

An Italian study further pointed out that when performing post-squats, wide step distance will produce more stimulation to the gluteus maximus.

　　2. Activate the front side of the thigh

　　Most people choose narrow steps based on personal preferences and feelings, which is understandable. During training, people enjoy the feeling of challenges and muscle burning, and are taught to bring success. With the wide step method, the stimulation on the front side of the thigh may not be like narrow steps. The distance feels so much, but it is indeed stimulated.

　　Narrow step distance is not a bad movement, but it needs to pay attention to the movement trajectory of the front side of the knee. However, when greater pressure falls on the knee, for a long time, this hidden pressure falls on the knee may cause patellar tendon strain or patellar tendon inflammation. In comparison, the wide step distance can be squatted lower. It should be noted that the vertical position of the tibia is maintained, and the pressure on the knee is much less.

　　3. Ankle mobility

　　The range of movement of the ankle will limit the movement of the narrow step distance. If the range of movement is small, you cannot squat very low. The wide step distance alleviates the problem of the ankle movement range and provides a simple "path" to allow you to squat lower. Of course you can And the problems of stiff calf and movement of small limbs should be solved first, but there is no reason to limit the amplitude of your squat due to the influence of mobility! Take a wide step distance!

　　4. Generate explosive power

　　No matter any exercise, explosive power affects the performance of athletes. Wide step distance squats stimulate more muscle fibers and more different muscle groups, and the benefits of hypertrophy gain are very obvious. Research points out that when squats, the step distance is 150% of the shoulder width, and the explosive power generated is significantly higher than the step distance .50%, 100% or 200% of the shoulder width. This also puts forward another important point. Ultra-wide step distance (200%) is not the best step distance to develop explosive power.

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