Squats with a barbell for girls and women: technique

Squats with a barbell for girls are an indispensable component of the entire range of available exercises, regardless of the level of training and training goals. The reason for such a categorical opinion of experts is the extreme effectiveness of this exercise for achieving quick and noticeable results.

A slender figure, beautiful buttocks, quick loss of excess weight - all these goals will be achieved several times faster if the training includes the barbell squat, which is so unloved by many. This article will talk about how to correctly do a squat with a barbell for a girl, the technique of performing it and features that are worth paying attention to.

5 Warm-up

6 Technique

7 Types of squats

7.1 Smith machine squats

8 Contraindications

9 Precautions

10 What exercises can replace

11 A few words about gradualism

Features of the female body

Any training process aimed at achieving results must be built on a solid foundation of understanding human physiology. When talking about women's training, you must always remember the basic physiological characteristics of the female body.

Here is a partial list of features that we must consider when choosing the optimal training process for women:

Testosterone levels in women are almost 20 times lower than in men. Based on this fact, you can safely build a training program with iron without fear of becoming the owner of a male figure (in the absence of targeted pharmacological support);
the fat content in the female body is 10-15% higher than in the male;
a woman’s muscle mass is almost 15% lower than that of a man;
When performing strength exercises, girls are more active than men in using the utilization of fat mass to extract energy. However, at rest the situation is the opposite.

Based on the above characteristics of the female body, we can come to the conclusion that heavy basic training is the best way to utilize fat tissue without fear of achieving hypertrophy of muscle mass. What squats really do for women is that when added to any training program, they make it significantly more effective. However, differences in physiology and metabolism do not exhaust the question. This also entails differences in the barbell squat, where the correct technique for men is not entirely suitable for women.

Squat Efficiency

The benefit of barbell squats for women is that it is one of the most energy-intensive exercises, which involves the largest number of muscles.

The consequences of regular squats will be:

reduction in the amount of fat mass in the body;
increase in muscle mass content;
increasing endurance;
strengthening the spine;
improved blood circulation;
improving the condition of the cardiovascular system.

And this is not a complete list of the “benefits” that squats provide.

What muscles are involved?

What muscles are pumped when squatting? Girls value squats, seeing them, first of all, as a means for building beautiful gluteal muscles. However, what is often overlooked is that doing just this exercise will allow them to sufficiently work out almost all muscle groups.

Namely:

hamstrings;
quadriceps femoris;
gluteal muscles;
back muscles;
abdominal muscles.

Bodybuilding stars are unanimous in their conclusion, based on the experience of decades of training. Their conclusion is this: it is impossible to effectively work and build an isolated muscle group without heavy basic exercises in training, which is the subject of our topic today.

What muscles are used during barbell squats?

You need to understand which muscle groups are involved during its execution. Thanks to this, a person will be able to pay attention to their work, which is important for the effectiveness of the training.

Body parts	Muscle groups
Shoulders	The shoulders are a support, so the muscle groups of the upper shoulder girdle are not pumped.
Legs	Quadriceps, hamstrings, glutes, hip adductors, soleus muscles. Stabilizing muscles work: calves, abdominal and lower back muscles.

Despite the fact that weighted squats are aimed at working the legs, it is worth including tasks to strengthen the shoulders in the set of exercises. This will allow you to hold a lot of weight during your workout.

Features of the exercise

Common Mistakes

You must always clearly remember what you absolutely cannot do in a squat. Here is a list of the main “don’ts” that are eliminated by the correct technique of performing a squat with a barbell:

Do not lift your heels off the floor. The thigh muscle does not stretch, and the effect of the exercise is reduced.
Don't slouch. The roundness of the back unevenly distributes the load on the spine, which is likely to lead to injury.
Don't bring your knees together. Bringing your knees together when squatting will not allow you to perform a squat successfully due to disruption of the biomechanics of movement.
Do not bring your knees past your toes. A rule that is now being disputed by many authorities due to the inevitability of “knee protrusion” during a deep squat. If you squat until your thighs are parallel to the floor or below, this rule must be remembered and followed.
Don't look down at your socks. The position of the gaze is important from the point of view of maintaining the necessary and sufficient arch in the lower back when performing the movement. Failure to do so will result in injury.

On your own or with an instructor

Lack of guidance from a qualified trainer is not a barrier to mastering the barbell squat. Every girl is quite capable of mastering this type of exercise on her own, using numerous Internet resources and watching videos on how to properly do squats for the buttocks.

However, if you have the opportunity to use the services of a professional trainer, you should give preference to this option. Just a few sessions with a trainer are guaranteed to eliminate possible errors in technique and significantly speed up progress. In addition, the instructor will help you create a squat program for girls, the pattern of which has some differences from that of men.

The difference between a women's squat and a men's squat

The difference in goals when performing this exercise in men and women also entails a difference in execution technique. The emphasis in squats for men is on the quadriceps, while the load on the gluteal muscle is reduced.

The emphasis in squats with a barbell on the shoulders and the execution technique for girls is on the development of the gluteal muscles, thereby reducing the load on the quadriceps. That is why the technique of correct squatting for girls is extremely important, due to the specificity of the goal and the other above-mentioned features.

How beneficial is squatting with a barbell for girls?

Most women worry that weighted squats will pump up their legs. The muscles will be prominent, which may not look aesthetically pleasing. But in the female body the hormone estradiol dominates. And testosterone is responsible for the active growth of muscle mass.

Therefore, squats with weights for girls have more benefits than harm if you follow all the recommendations for their implementation:

During classes, the main emphasis is on working the legs and lower back. Muscle tone increases. To distribute the load on the muscles evenly, alternate different types of squats with a barbell on the shoulders;
beneficial effect on posture: when performing exercises, the back is kept in a straight position;
in addition to the main groups, stabilizer muscles are involved, performance indicators improve during other exercises;
You can focus on burning extra calories or strengthening muscles by choosing the appropriate weight and number of repetitions.

During squats with a barbell on the shoulders, a large amount of energy is spent, and if a girl follows a diet, then this becomes an effective exercise that promotes weight loss.

Warm-up

Regardless of the level of training and weights on the apparatus, warming up is necessary. Its main task is to prepare muscles, joints and ligaments for loads above the level at which they are “accustomed” to being. This will avoid possible problems with the knees and spine, which can arise even with the correct technique, due to the body’s unpreparedness for the load.

If squats are performed as the first exercise in training, you need at least 15 minutes of active warm-up, including stretching exercises. If squats are performed in the middle or at the end of the training session, there is no need to do a special warm-up.

Execution technique

You need to do the following:

Stand up straight with a barbell on your shoulders, feet shoulder-width apart or slightly wider, toes pointing to the sides.
Bring your shoulder blades together so that the bar rests on the “cushion” of the trapezius muscle.
Straighten your back.
Fix your gaze on a point above eye level.
Start moving down while moving your pelvis back.
As you begin the downward movement, inhale.
Remembering the necessary “don’ts” (heels, posture, arching in the lower back, etc.), lower yourself to the lowest point without relaxing the muscles.
Start the movement from the bottom point using the strength of the gluteal muscles. Girls, in order to do a proper squat, need to focus their attention on the buttocks.
As we begin to move upward, we begin to exhale.

The answer to the question of how to properly squat with a barbell to pump up a girl’s buttocks lies precisely in the emphasis on rising from a squat using the gluteal muscles. It is because of this difference that girls should not use literature or videos describing how to properly squat with a barbell for men, because in this case they will not be able to make significant progress in this exercise.

How to squat with a barbell correctly?

Many people think that doing a proper squat is easy and simple. But in fact this is not the case. The technique involves many nuances, so it is better if a coach or an experienced colleague helps you at first.

For beginners, ignoring the technique can result in injury - damage to the knee or lower back. Therefore, safety is very important, especially for women.

How to learn to squat correctly? It’s simple, it’s important to clearly perform each step and not chase the weight until the execution technique is perfected. Preparatory stage:

Preparatory stage:

It is very important to warm up well before performing the exercise. Muscles must be warm to avoid strain and injury. The bar is taken only from the rack and it must be positioned correctly there

The best position would be to place it 8-10 cm below shoulder level, so that you can sit under it and lift it. Positioning yourself too high will force you to rise on your toes, which can lead to injury when working with heavy weights. The bar can be taken with any comfortable grip. The bar should be placed on the tense trapezius muscles, not the deltoids and neck.

A correct squat requires the following body position:

Absolutely flat back and slightly arched lower back. No bending forward, only the chest is slightly protruded. The shoulder blades are brought together, this makes it more convenient to hold the bar.
The width of the legs determines the load. The narrower the legs, the more you use the quadriceps, and the wider, the inner part of the thigh, the buttocks.
Turn your feet outward about 30-40 degrees for better stability.
The head is level, the gaze is directed straight or slightly upward. You can't lower your head or raise your head.

When removing the barbell from the rack between sets, place your feet in a scissors position to achieve maximum support.

Now let's move on to how to properly squat with a barbell for girls - movement:

We start with the fact that there is simultaneous flexion in the knee and hip joints. It is bending that occurs in the knee joints, and when bending at the hip joints, we move the pelvis back. From the outside, the movement looks as if we are sitting down on an invisible chair. That is, the movement does not occur due to bending of the legs at the knee, but with the obligatory abduction of the pelvis.
We lower ourselves until a 90-degree angle is formed between the thigh and calves (thigh parallel to the floor). However, the lower the squat, the better the buttocks are worked. This is true for girls.
We squat slowly, while inhaling, and stand up quickly, while exhaling. There is no need to pause at the bottom point. During the process of squatting and lifting, all muscles are tensed to the maximum. The inhalation should be deep enough, and we exhale after overcoming a difficult section.
The weight passes through the heels. It is in this area that there should be a maximum feeling of load.

For beginner girls and women, it is best for a knowledgeable trainer to show the technique and be able to supervise the quality of its implementation. At least in the first stages, so as not to get injured or sprained.

Types of squats

The classic barbell squat has many variations. Let's briefly list the main ones.

The depth of squats can be up to the parallel of the thigh with the floor or up to an “acute angle” between the thigh and shin. A deeper squat creates a greater load on the buttocks, so special attention must be paid to the technique of correctly performing deep squats with a barbell.

The position of the legs can be narrow or wide. Wide stance of the legs increases the load on the gluteal muscles. The placement of the feet can be parallel or non-parallel. The greater the angle of spread of the feet, the higher the load on the buttocks. The position of the bar can be on the shoulders or on the chest.

Squats with a barbell on a Smith machine

Exercises in Smith for girls, by varying the angles of impact, allow you to pump your butt especially effectively due to the excellent development of the gluteal muscles. The Smith squat technique has its own characteristics, and it is necessary to consult with an instructor on how to properly squat in Smith.

30 Day Squat Plan (>1200 Squats)

If you want to start squatting, but don't know where to start, then we offer you a ready-made 4-week squat plan that will help you tighten your butt and improve the shape of your legs.

This plan will suit:

For beginners - for toned buttocks and slender legs. If you're just starting to train, perform the exercises at a comfortable range (don't squat too low, for example) or take longer breaks between sets.
Advanced – as a supplement to the main training. In this case, you can take dumbbells or a barbell.

Perform the specified number of repetitions and sets. Rest 1 minute between sets. Between exercises – about 5 minutes.

First week

In the first week you will find one exercise - a classic squat , which you will perform in several approaches. One way or another, squatting will constantly appear on your fitness path, since it is not only an independent exercise, but also an integral part of many other exercises. Therefore, we suggest you start your 30-day squat plan with the classic squat.

Monday:

Classic squats: 3 sets of 10 reps (30 reps total)

Wednesday:

Classic squats: 4 sets of 10 reps (40 reps total)

Friday:

Classic squats: 4 sets of 15 reps (60 reps total)

Second week

In the second week, sumo squats , which is a very effective exercise for girls, since it especially carefully works the buttocks and inner thighs. At the same time, the classic squat remains in the plan for the following weeks.

Monday:

Classic squats: 3 sets of 10 reps (30 reps total)
Sumo squats: 3 sets of 10 reps (30 reps total)

Wednesday:

Classic squats: 4 sets of 10 reps (40 reps total)
Sumo squats: 4 sets of 10 reps (40 reps total)

Friday:

Classic squats: 3 sets of 15 reps (45 reps total)
Sumo squats: 3 sets of 15 reps (45 reps total)

Third week

The third week involves adding a new exercise - side squats . They help to further load the gluteal muscles and additionally work on the breeches and inner thigh area.

Monday:

Classic squats: 3 sets of 10 reps (30 reps total)
Sumo squats: 3 sets of 10 reps (30 reps total)
Side Squats: 3 sets of 10 reps (30 reps total)

Wednesday:

Classic squats: 4 sets of 10 reps (40 reps total)
Sumo squats: 4 sets of 10 reps (40 reps total)
Side Squats: 4 sets of 10 reps (40 reps total)

Friday:

Classic squats: 3 sets of 15 reps (45 reps total)
Sumo squats: 3 sets of 15 reps (45 reps total)
Side Squats: 3 sets of 15 reps (45 reps total)

Contraindications

Any physical activity is limited by the health status of a particular person. Barbell squats are no exception. Here is a list of health indicators under which you should decide to include barbell squats in your training program together with your doctor:

cardiovascular diseases;
diseases of the spine;
joint diseases;
previous injuries;
previous abdominal surgeries;
any disease in the acute stage.

Precautionary measures

Here is a list of basic precautions that can significantly protect against injury:

mandatory and sufficient warm-up;
correct technique;
using a squat belt;
gradual increase in weights;
Instructor or partner insurance. For women, the Smith machine when performing exercises is a good alternative if there is no insurance for the period of strengthening the technique;
classes according to plan;
balanced diet.

Effect on sexual function

We recommend reading: Nutrition for drying the body for men

When performing squats, the main thing is to prevent the occurrence of preconditions for injury.

All exercises aimed at improving physical qualities have a positive effect on sex life and potency. Exercises can be different: squats, gymnastics, yoga and other types of health activities.

The main goal of each exercise is to increase blood flow in the vascular system. Thus, it is possible to transfer more building material, as well as a vitamin and mineral complex.

Squats affect potency in the following ways:

With regular exercise, the secretion of testosterone by the testes increases. This occurs due to constant stimulation of blood pressure.
Rapidly changing blood pressure in the lower part of the body leads to dilation of blood vessels and a decrease in the number of blood clots formed.
The flow of blood causes the vessels of the groin area to fill,
Additionally, with the flow of blood, the volume of oxygen consumption increases. This forces the lungs to work harder. The increased oxygen content in the blood ensures that all organs are saturated with the necessary amount of oxidizer.
If the exercise is performed correctly, it is possible to independently stimulate the prostate, this has a positive effect on sexual desire and secretion.
Hormonal balance is normalized and the synthesis of nutrients in the body is improved.
With constant moderate exercise, your mood improves and the effect of stressful situations on the body decreases.

What exercises can replace

There is no equivalent substitute for the barbell squat. If for some reason you cannot include this exercise in your complex, you need to use 2-3 exercises to achieve a similar effect.

Here is a list of exercises that you can use:

single leg kettlebell deadlift;
squatting with a weight on a belt;
squatting on one leg;
squats with dumbbells in hands;
lunges with dumbbells;
lifting the buttocks with a barbell.

Selection of working weight

Selecting a working weight is a very important process. Of course, it may seem boring and uninteresting to you, but without it there is no point in moving on. So what is working weight? This is a weight with which you can perform no more than 15 repetitions in one set.

For progress and muscle growth, it must be constantly increased. Increase the number of repetitions each workout. When you feel you can do more than 12 reps, feel free to increase the weight.

Before working with this weight, you need to do several warm-up approaches. For example, your working weight is 50 kilograms. After performing the warm-up exercises, you need to do the first warm-up approach - with an empty bar. You should get about 20 repetitions. After this, add 10 kilograms at a time until you reach your working weight.

If your working weight is very high , the steps between warm-up approaches should be more than ten kilograms. The ideal number of warm-up approaches is from three to five.

How many kilograms should you lift in squats with a barbell? For girls, the weight should not be too heavy. First of all, it should not cause discomfort. You should be comfortable doing the approach.

So, you came to the hall for the first time. Now you need to warm up your joints and ligaments well. To do this, you can do 20-30 squats with your own weight and run on a treadmill for 5-7 minutes. Next, follow these steps:

Perform 12 squats with an empty bar.
If you are practically not tired and it was easy for you, add 5 kilograms.
Do 12 more reps. Do you feel like it’s already heavier, but you can do more? Rest 2 minutes.
Add another 5 kilograms and complete the set.
Your task is to rest 2-3 minutes between sets and add weight until you can do 8-10 reps with great difficulty.

You need to remember this weight. That's all for today with squats. If you want to work on your thighs more, go to cable machines.

After a week, try performing a set with the weight you recorded in the previous workout. Chances are you'll struggle to complete 12 reps . Great - you have selected the weight with which you will work.

Now your goal is growth in every workout. Increasing weight and number of repetitions. Just don't overdo it! Weight gain should not be an end in itself, but a side effect of your proper training.

A few words about gradualism

This, at first glance, simple and uncomplicated exercise is fraught with many nuances, which may require more than one lesson to study. Working with light weights, and ideally, mastering the technique through the squat exercise with a bar on the shoulders for girls, is one of the best options. It will take time, but it is worth it, since squats are the most effective exercise with which you can pump up your butt, the limit of perfection of which, as we know, does not exist.