Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Squat
The squat is a fundamental strength exercise in which you sink through hips and knees from a standing position and then powerfully rise back up. It is one of the most important compound exercises for developing lower body strength, functional movement and athletic performance. The squat trains several muscle groups at once and forms the basis for sprinting, jumping and lifting.
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Purpose of the exercise
Compound strength exercise for quadriceps, glutes, hamstrings, adductors, calves and core. Improves maximum strength, muscle mass, functional power and movement control. Essential for sports performance, daily activities and injury prevention by strengthening hip, knee and trunk stability.
Supplies
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Optional: barbell, dumbbell or kettlebell (for extra resistance)
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Flat surface
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Sufficient space
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Possibly squat rack (for barbell squat)
Starting position
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Stand upright with feet shoulder-width apart
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Toes turned slightly outwards
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Keep weight on midfoot/heel
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Torso upright, chest up
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Core tightened
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Arms in front of you (bodyweight) or weight on shoulders/front of body
Implementation
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Push the hips back and bend the knees
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Sink down in a controlled manner
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Keep knees in line with toes
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Go as deep as mobility and technique allow
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Keep the back neutral (no bulging or hollow back)
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Push up forcefully through the heels
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Tighten glutes at the top
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Come fully upright and repeat
Points of interest
✓ Keep weight on heels/midfoot
✓ Knees follow direction of toes
✓ Core actively tightened
✓ Torso stable and chest up
✓ Move in a controlled and forceful manner
✗ Drop knees inwards
✗ Lifting heels off the ground
✗ Excessive bending forward
✗ Moving too fast and uncontrolled
✗ Too heavy weight without technique base
When this exercise?
The squat is suitable for almost everyone: beginners, strength athletes and athletes. Essential within strength training, hypertrophy programmes and sports-specific training (football, athletics, crossfit).
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