It strikes me there are three effects of squat that we have an interest in .
Firstly deep squats stretch the pelvic floor ,so a rk type effect .
Second squats especially weighted cause a core effect for stabilisation that includes kegel this effect is more noticeable weighted .
Third the strengthening effect on the posterior chain. Ok this third point needs some explain . In the modern western world the muscle in the front of the body tends to get stronger than those in the back ,so muscles like the hip flexor can be strong relative to the ass . This can cause them to be tense and pull the pelvis forward putting strain on the pelvic floor .
The most popular squat onsite is the Hindi squat, this is a prime variant for stretch effect , done unweighted wide and low, sometimes even with rk done in the bottom position . However it has less kegel and posterior chain effect.
Weighted squats when done low have some rk effect but as they elicit a strong kegel this is more limited than in the hindi squat. They have a posterior chain strengthening effect the benefit of which tends to be underrated on site.
Overhead squat increases kegel effect.
Balance squats have a different neuromuscular effect than standard squats and I recommend them.
Lunges would stretch the hip flexor as well as having similar benefits to squat.
Firstly deep squats stretch the pelvic floor ,so a rk type effect .
Second squats especially weighted cause a core effect for stabilisation that includes kegel this effect is more noticeable weighted .
Third the strengthening effect on the posterior chain. Ok this third point needs some explain . In the modern western world the muscle in the front of the body tends to get stronger than those in the back ,so muscles like the hip flexor can be strong relative to the ass . This can cause them to be tense and pull the pelvis forward putting strain on the pelvic floor .
The most popular squat onsite is the Hindi squat, this is a prime variant for stretch effect , done unweighted wide and low, sometimes even with rk done in the bottom position . However it has less kegel and posterior chain effect.
Weighted squats when done low have some rk effect but as they elicit a strong kegel this is more limited than in the hindi squat. They have a posterior chain strengthening effect the benefit of which tends to be underrated on site.
Overhead squat increases kegel effect.
Balance squats have a different neuromuscular effect than standard squats and I recommend them.
Lunges would stretch the hip flexor as well as having similar benefits to squat.
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