Over time, box squats will help improve the position of the pelvis and lumbar (lower) spine while squatting. Doing so will ensure that the correct muscles are being worked and prevent injury.
Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps
Key Points:
– Keep your chest up, ass out and core tight
– Make sure the bar is resting on your traps rather than your neck
– Push your ass towards the box and rest 20% of your body weight on it before driving yourself back upwards
The overhead squat is probably the most difficult two-legged squat to master, as it is an advanced move that requires strict form and a lot of core strength.
Main Muscles: Gluteus Maximus, Hamstrings, Inner Core, Quadriceps
Key Points:
– Take a wide grip outside of shoulders width
– Lock your elbows
– Keep your core tight, ass out, chest high and back straight
– Squeeze your shoulder blades together throughout the movement while balancing the bar overhead
Supine Hamstring Curls is a beginners exercise that will help build strength in hamstrings. I recommend using them in circuits or super sets with squats or dead lifts.
Main Muscles: Hamstrings
Key Points:
– Keep your back straight, core tight and hips off of the floor
– Begin with your Achilles on the ball and knees locked
– Pull your heels towards your buttocks and extend your legs back out
If you are unable to keep your back arched and chest up when bending over you should not reach for the floor. For some people (especially beginners) getting the leg bent into a 90 degree angle is enough.
Main Muscles: gluteus maximus, hamstrings, quadriceps
Key Points:
– Keep your chest high, back straight & core tight
– Give yourself plenty of space between the bench and your lead leg
– Keep your foot flat and push through the heel of the lead leg
– Squat until the knee on your lead leg is less than 90°
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