Partial-amplitude half-squat is an auxiliary exercise that allows an athlete to work purposefully on the upper phase of squats. It prepares muscles and ligaments for increased loads, develops the power of quadriceps and, as a result, allows you to increase weight in a classic squat with a barbell.
A semi-squat differs from ordinary squats in the depth of lowering the pelvis, or, in other words, in the amplitude of movement. When performing this exercise, the knee joints are bent at an angle of 110-120 degrees, respectively, the hip does not reach the parallel with the floor.
Such mechanics of movement accentuates the load on the quadriceps. Extensors of the back also work. Buttocks are slightly loaded. The remaining muscle groups of the legs and body play mainly the role of stabilizers.
Since the goal of this exercise is initially to increase the athlete’s strength indicators, it is performed in a forceful manner. That is, with a barbell of large weight and with a small number of repetitions. A small range of motion allows you to choose a greater weight than in the classic squat.
As in classic squats, when performing a semi-squat, the knee joints and lower back are at risk. Strict adherence to the technique of exercise and careful attention to the body will help you avoid injuries and unnecessary overloads. When working with large weights, it is recommended to use equipment (bandages, belt), as well as resort to the help of a partner for insurance.
Does a bodybuilder need a half squat?
The question involuntarily arises, and if the power squad is using the semi-squat, do we need it, say the bodybuilder? After all, muscle strength for him is of secondary importance, the primary goal is their volume.
The answer is the following: for gaining leg mass, a squat in partial amplitude is less effective than a deep one, due to the fact that the muscles are stretched less. It makes sense to perform it if the athlete, due to his physiological characteristics, cannot correctly squat in full amplitude. Also, an atypical load can give an impetus to overcoming stagnation in the development of muscles. In other words, there is no urgent need to do half-squats for people who train for mass, but it always makes sense to try.
In general, the semi-squat and deep squat are performed on the same system. The difference is only in the level to which the pelvis falls.
Go to the squat frame and equip the bar with the right weight.
- Sit under the shell, placing the bar on your trapeze (just below the neck). The back should be flat with a slight deflection in the lower back. The gaze is directed forward and slightly upward. Put your feet in a comfortable position, shoulder width or slightly wider.
- Remove the bar from the racks and take a couple of small steps back.
- Squat slowly and carefully, without bringing your hips to parallel with the floor. The angle in the knee joint is 110–120 degrees. The back is still straight, and the back is deflected.
- As much as possible straining muscles, rise from the lower position, but do not unbend to the end of the knees. Do the right number of repetitions.
As a rule, the exercise is performed in a power mode, that is, 3-6 times in 3 sets.
It is important to maintain full control over the position of the legs and body throughout the movement. The knees move strictly in the plane of the socks, the back is in a naturally level position with a deflection in the lumbar region. Body weight is distributed between the heel and midfoot.
The correct execution of semi-squats with a bar will allow you to effectively prepare your muscles and ligaments for the load and increase your strength indicators in classic squats.