Braced Squat
Muscle Groups: Quads, Glutes, Shoulders
Braced Squat focuses on Quads, Glutes, Shoulders, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Braced Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart, toes pointing slightly outward.
- 2
Engage your core muscles by bracing them tightly, as if preparing for a gentle punch to your stomach.
- 3
Initiate the squat by pushing your hips back and bending your knees simultaneously.
- 4
Lower your body as if sitting into a chair, keeping your chest up and your back straight.
- 5
Continue descending until your thighs are parallel to the floor, or as deep as comfortable while maintaining your braced core.
- 6
Drive through your heels to push back up to the starting standing position.
- 7
Fully extend your hips and knees at the top, maintaining your braced core throughout the entire movement.
Secondary Muscles
While Braced Squat primarily targets Quads, Glutes, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Braced Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Braced Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
