I kickstand squats represent one variant of squats which can easily become one of the main exercises in your leg workout.
Ideal for both beginners and advanced athletes, this Bodyweight exercise is designed to strengthen and stabilize you major muscles of the lower body.
Despite their apparent simplicity, kickstand squats require correct technique to maximize benefits and prevent injuries.
In this guide, we will explore how to perform them correctly, which muscles they involve, tips for improving your execution and the many benefits they offer.
Get ready to discover why kickstand squats deserve a prominent place in your training program!
Index
How to Do Kickstand Squats
Kickstand squats are a relatively simple exercise. However, you will get better results if you do them correctly.
Follow these steps to make the most of this squat variation:
- Starting Position: Stand with your feet together and your arms at your sides.
- Step Back: Take a small step back and lift the heel of your back foot off the floor. The back leg is for balance, but the main weight should be on the front leg.
- downhill: Bend your legs and lower yourself until your front thigh is approximately parallel to the floor. Raise your arms in front of you for balance, if necessary. Try to keep your torso upright.
- Ascent: Push your front foot into the floor and return to the starting position.
- repetition: Continue for the desired number of repetitions, then switch sides and repeat.
Muscles Involved
Kickstand squats are a compound exercise that involves all the major muscles of the lower body.
The main muscles worked during this exercise include:
- Quadriceps
- Femoral biceps
- Buttocks
- Abductors
- Adductors
Tips for Improving Kickstand Squats
Here are the best tips to make this exercise safe and effective:
- Experiment with Your Position: adjust your feet to find the optimal position. Start with the toe of your back foot a few inches behind your front heel and move it until you feel comfortable.
- Check the Descent: a slow and controlled descent makes training safer and more effective. Take 2-3 seconds to descend and then pause at the bottom for a second. Explosively come back up to finish the rep.
- Adjust the Movement Range: Try to squat as deeply as possible. Some will be able to get below parallel, while others will not. Let the health of your knees and your flexibility be your guide.
- Stabilizes the Core: Even without additional weights, it is important to stabilize the core during kickstand squats. This reduces unwanted movements in the lumbar spine and makes you feel more stable and balanced.
- Use a Handrail if Necessary: If you feel unsteady, use a handrail for support. Gradually, try to do without this help as your balance improves.
Benefits of Kickstand Squats
If you need more motivation to include kickstand squats in your workout, consider these benefits:
- Affordability: You can do kickstand squats virtually anywhere, anytime, making them a no-excuses workout.
- Improved Balance: Challenges and improves this critical neuromuscular function.
- Better Mobility and Joint Health: excellent for improving mobility and joint health, tolerated well by those with knee pain.
- Effective Training Without Weights: allows you to overload the muscles without external weights, promoting muscle growth and force.
Kickstand squats are a versatile and effective exercise which can be easily integrated into any training program.
Whether you prefer weight training or bodyweight exercises, this movement offers numerous benefits with few disadvantages.
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