Top *5* Tips to Increase Your Squat GUARANTEEDby John Meadows on July 2, 2020
This is going to be a 6 part series on how to get a stronger bench press, squat, and deadlift. Who better to explain it all than the one and only Dave Tate. We headed over to Elitefts for this epic 6 part increase your strength series.
Today we are talking about the squat. We have five exercises that are guaranteed to increase your squat. If you start to use the tips Dave gives you in this video, you will be on your way to a huge squat. Make sure to check back tomorrow for the 5 techniques that will increase your squat. As Dave said the exercises are only 10% of the equation. Techniques are 80% so you don’t want to miss this.
1. Keep feet flat 00:21
2. Keep core tight 04:46
3. Make sure the bar is even on your back 08:46
4. Shoulders should be the 1st thing to move 12:15
5. Focus 13:46
The muscles that make up the quadriceps are the strongest and leanest of all muscles in the body. These four muscles at the front of the thigh are the major extensors (help to extend the leg straight) of the knee. They are:
Vastus lateralis: On the outside of the thigh, this is the largest of the quadriceps. It extends from the top of the femur to the kneecap, or patella.
Vastus medialis: This teardrop-shaped muscle of the inner thigh attaches along the femur and down to the inner border of the kneecap.
Vastus intermedius: Between the vastus medialis and the vastus lateralis at the front of the femur, it is the deepest of the quadriceps muscles.
Rectus femoris: This muscle attaches to the kneecap. Of the quadriceps muscles, it has the least affect on flexion of the knee.
The hamstrings are three muscles at the back of the thigh that affect hip and knee movement. They begin under the gluteus maximus behind the hipbone and attach to the tibia at the knee. They are:
Biceps femoris: This long muscle flexes the knee. It begins in the thigh area and extends to the head of the fibula near the knee.
Semimembranosus: This long muscle extends from the pelvis to the tibia. It extends the thigh, flexes the knee, and helps rotate the tibia.
Semitendinosus: This muscle also extends the thigh and flexes the knee.increase squat program anderson squat how low to squat how much can you increase your squat in a year how to improve squat form exercises to improve squat squat lift 2 day a week squat program
The calf muscles are pivotal to movement of the ankle, foot, and toes. Some of the major muscles of the calf include:
Gastrocnemius (calf muscle): One of the large muscles of the leg, it connects to the heel. It flexes and extends the foot, ankle, and knee.
Soleus: This muscle extends from the back of the knee to the heel. It is important in walking and standing.
Plantaris: This small, thin muscle is absent in about 10 percent of people. The gastrocnemius muscle supersedes its function.
Possibly the most important tendon in terms of mobility is the Achilles tendon. This important tendon in the back of the calf and ankle connects the plantaris, gastrocnemius, and soleus muscles to the heel bone. It stores the elastic energy needed for running, jumping, and other physical activity.