Two words: leg day; you can hate it or love it, but it has to be done every week! The squatting They're a great way to improve your shape and strengthen your lower body muscles, but it can be boring to do the same movement over and over again. close feet squats or narrow squats will make you forget about boredom!
Let's find out what they are and how they are done.
Index
What is the close feet squat?
Il close feet squat, or narrow squat, is a variation of the classic squat, which is performed placing your feet shoulder-width apart, with your feet, knees and hips pointing forward.
This type of squat is great for improving your fitness leg muscle definition and strengthen muscles; the close feet squat, in fact, stimulates and isolates the lower muscles of the body, including the glutes, hamstrings, part of the lower back and quadriceps.
This exercise reduces the work of the thighs in abduction and increases the involvement of the ankles, so it's crucial to do it the right way to avoid injury.
Muscles involved
The close feet squats involve several muscles, including the adductor longus, hamstring, gluteus maximus and even the core.
- agonists (main muscles driving movement) engaged for this exercise are:
- Quadriceps
- Gluteus maximus
- Adductor magnus
I synergistic muscles (muscles that modulate the force excessive demand from the agonist muscles) used are:
- Femoral biceps
- abdominal
- Lower back muscles
- The broadest part of the back
- Trapezius
This exercise it affects many muscles that are used for daily activities, so you not only work to improve your physical condition, but also to better perform everyday actions.
Close feet squats VS wide stance squats
Which ones are they the differences between these two types of squats And which one brings more benefits?
I wide stance squats are performed with a much wider stance compared to close feet squats; they're more like a classic squat, but your feet are placed twice hip-width apart and your toes point outward to avoid putting strain on your knees.
In addition, i wide stance squats activate the glutes more compared to close feet squats, which, on the other hand, activate the internal quadriceps more.
Therefore, a combination of both of these exercises can lead to maximizing leg muscle development and overall strength.
Benefits
Here are the benefits of close feet squats:
- They improve muscle imbalances: Compared to wide-legged squats, close feet squats limit the movement of one leg and overall improve balance
- Great for hypertrophy: these squats allow you to perform the exercise with a light weight and a high number of repetitions, which is a great combination to stimulate muscle growth
- They can improve the biomechanics of the knee and ankle: many people have difficulty extending their range of motion, especially at the knees; these squats allow for a great range of motion which helps prevent knee injuries
- They are great for warming up: these squats are great as a warm-up for those who want to activate their muscles before performing heavier exercises.
And you, did you know this squat variant? Let us know in the comments and don't forget to follow us on our telegram channel