5 Pillars of Training - Pillar 1: Squat


The first of the five pillars we stick by at Tribe Gym.

The SQUAT is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously.

Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. They also help you perform athletic-related activities.

Adding squats or variations to your workouts can help boost your exercise performance, decrease your risk of injury, and keep you moving more easily throughout the day. But these are just a few of the benefits. If there’s one movement that has the ability to challenge most of the muscles in your body, it’s the squat movement.

The obvious muscles targeted are in the lower body, but in order to do this compound exercise correctly, you also need to use several muscles above your waist.

The lower muscles targeted in a squat include your: • gluteus maximus, minimus, and medius (buttocks) • quadriceps (front of the thigh) • hamstrings (back of the thigh) • adductor (groin) • hip flexors • calves

In addition to the lower body, the squat also targets your core muscles. These muscles include the rectus abdominis, obliques, transverse abdominis, and erector spinae. If you do a back squat or overhead squat, you’ll also work the muscles in your shoulders, arms, chest, and back.

Squat variations? Changing up the basic squat allows you to target different muscle groups. It also helps with motivation so you don’t get bored with performing the same move repeatedly. Before moving on to squat variations, make sure you have mastered the basic squat movement. These exercises are more challenging and require more strength, flexibility, and core activation:

• Split squat • Step ups • Lunges • Romanian split squats

All fall under the squat pillar that underpin the training philosophy at Tribe Gym.

Team Tribe HQ

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