knæbøjning

Knæbøjning, often referred to as a squat in English, is a fundamental compound exercise that targets the muscles of the legs and glutes. It involves lowering the hips from a standing position and then returning to a standing position. The movement primarily engages the quadriceps, hamstrings, and gluteal muscles, with secondary involvement from the core and lower back muscles for stabilization.

Proper form is crucial for both effectiveness and injury prevention. Typically, the exercise begins with feet shoulder-width apart or slightly wider, toes pointing slightly outward. The individual then lowers their hips as if sitting back into a chair, keeping the back straight, chest up, and knees tracking over the toes. The depth of the squat can vary, with many aiming to reach at least parallel, where the thighs are parallel to the floor. The ascent involves pushing through the heels to return to the starting standing position.

Knæbøjninger can be performed with just bodyweight or with added resistance, such as barbells, dumbbells, or kettlebells. Variations exist to target different muscle groups or accommodate different fitness levels, including front squats, goblet squats, and box squats. It is a staple exercise in strength training programs for athletes and general fitness enthusiasts alike due to its ability to build lower body strength, power, and muscle mass.