przysiadów

Przysiady, often referred to as squats in English, are a fundamental compound exercise that involves lowering the hips from a standing position and then standing back up. This movement primarily targets the muscles of the legs, including the quadriceps, hamstrings, and glutes, but also engages the core and back muscles for stability.

The basic form of the squat begins with feet shoulder-width apart, toes pointed slightly outward. As the individual descends, the knees bend, and the hips move backward as if sitting into a chair. It's crucial to maintain a straight back and keep the chest up throughout the movement. The depth of the squat can vary, with some performing a partial squat and others aiming for a full squat where the hips drop below the knees. The ascent involves pushing through the heels to return to the starting standing position.

Przysiady are widely recognized for their effectiveness in building lower body strength, improving mobility, and enhancing athletic performance. They can be performed with bodyweight alone or with added resistance such as dumbbells, barbells, or kettlebells, making them adaptable for various fitness levels. Proper form is essential to prevent injury, particularly to the knees and lower back. Variations of the squat exist, such as the goblet squat, front squat, and sumo squat, each offering slightly different muscle activation and challenges.