Can squats without weights build your glutes?

Exercising is one of the habits that many people seek to include in their daily routine as part of a discipline in their lives.

Gyms and sports academies have their doors open to the public who want to change their lifestyle, however, Many people tend to get discouraged after a few days, either due to frustration, embarrassment or injury. .

Knowing the proper techniques for performing the various exercises that our trainers program for us will be essential to avoiding injuries, which can range from mild pulls to painful tears.

On this occasion, we will provide you with the proper technique for performing squats without weight and we will talk to you about their benefits .

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Below we will describe for you part by part The correct positions for an effective squat with which you can properly work the muscles involved .

Legs: Place your feet hip-width apart, with your feet pointed slightly outward. The wider you separate your feet, the more comfortable you'll feel with the exercise. Try doing some squats with your feet in different positions until you find the best position for you.

Feet: Distribute your body weight evenly across both feet, providing stability. Imagine a "three-point load" position on each foot: you should feel pressure under your thumb, under your pinky finger, and under your heel. Never lift your heels off the floor during squats!

Knees: When lowering, they should be aligned with your hips and ankles pointing in the same direction: the wider you are, the more attention you have to pay to the position of your knees.

Back and pelvis: The abdominal muscles—which involve the back and hips—help control and coordinate movement effectively. The abdomen will keep the lower back and pelvis in a neutral position, keeping the body upright.

Time to get off

To lower yourself, imagine you're about to sit on a chair, so you should push your buttocks back while bending your knees. The goal is to go as low as possible without losing proper posture.

Rise

As you go up, stretch your knees, push your hips forward and raise your body, making sure your hips follow the same path going up and down.

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Unweighted squats are among the best and most complete exercises for working movement and strength in almost the entire body. .

Squats are used to train a large part of the body's muscle groups with varying degrees of intensity, mainly:

• Quadriceps (front of thigh)
• Hamstrings (behind the thigh)
• Glutes (buttocks)
• Inner thigh muscles (adductors)
• Calf muscles
• Back muscles
• Abdominal muscles

In addition to activating numerous and diverse muscle groups, squats have been shown to test movement control, strength, stability, and mobility .

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