7 min Squats – Lower Body

7 min Squats – Lower Body Free App

Rated 3.96/5 (2,010) —  Free Android application by Healthy Body Apps

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About 7 min Squats – Lower Body

In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of thethighs, hips and buttocks, quadriceps (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris),hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Isometrically, the lower back, the upper back, the abdominals, the trunk muscles, the costal muscles, and the shoulders and arms are all essential to the exercise and thus are trained when squatting with the proper form.

The squat is one of the three lifts in the strength sport of powerlifting, together with deadlifts and bench press.
The movement begins from a standing position. Weights are often used, either in the hand or as a bar braced across the trapezius muscle or reardeltoid muscle in the upper back. The movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position.

Squats can be performed to varying depths. The competition standard is for the crease of the hip (top surface of the leg at the hip joint) to fall below the top of the knee; this is colloquially known as "parallel" depth. Confusingly, many other definitions for "parallel" depth abound, none of which represent the standard in organized powerlifting. From shallowest to deepest, these other standards are: bottom of hamstring parallel to the ground; the hip joint itself below the top of the knee, or femur parallel to the floor; and the top of the upper thigh (i.e., top of the quadriceps) below the top of the knee.

Squatting below parallel qualifies a squat as deep while squatting above it qualifies as shallow. Some authorities caution against deep squats; though the forces on the ACLand PCL decrease at high flexion, compressive forces on the menisci and articular cartilages in the knee peak at these same high angles. This makes the relative safety of deep versus shallow squats difficult to determine.

As the body gradually descends, the hips and knees undergo flexion, the ankle dorsiflexes and muscles around the joint contract eccentrically, reaching maximal contraction at the bottom of the movement while slowing and reversing descent. The muscles around the hips provide the power out of the bottom. If the knees slide forward or cave in then tension is taken from the hamstrings, hindering power on the ascent. Returning to vertical contracts the muscles concentrically, and the hips and knees undergo extension while the ankle plantarflexes. In a weight bearing squat, the heels should always maintain contact with the floor throughout the movement. Weight shifting forward on to the toes, and off the heels creates unnecessary stress on the knee joint. This added stress may lead to inflammation or other overuse injuries.

Two common errors include descending too rapidly and flexing the torso too far forward. Rapid descent risks being unable to complete the lift or causing injury. This occurs when the descent causes the squatting muscles to relax and tightness at the bottom is lost as a result. Over-flexing the torso greatly increases the forces exerted on the lower back, risking aspinal disc herniation.

Another error where health of the knee joint is concerned is when the knee is not aligned with the direction of the toes. If the knee is not tracking over the toes during the movement this results in twisting/shearing of the joint and unwanted torque affecting the ligaments which can soon result in injury. The knee should always follow the toe. Have your toes slightly pointed out in order to track the knee properly.

How to Download / Install

Download and install 7 min Squats – Lower Body version 2.4 on your Android device!
Downloaded 100,000+ times, content rating: Everyone
Android package: com.sevenmin.squats, download 7 min Squats – Lower Body.apk

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App History & Updates

What's Changed
Bug fixes.
Version update 7 min Squats – Lower Body was updated to version 2.4
Version update 7 min Squats – Lower Body was updated to version 2.3
More downloads  7 min Squats – Lower Body reached 100 000 - 500 000 downloads
Version update 7 min Squats – Lower Body was updated to version 2.2

What are users saying about 7 min Squats – Lower Body

A70%
by A####:

Just started last week and I love it. Did squats with weights but doing without works just as good if done in proper form. Works for me so far. Let you know if any problems arises!!

M70%
by M####:

The app used to work now it doesn't. And I get stuck in the loop with ads. And can't get out. I will uninstall ad reinstall and hopefully it will work

X70%
by X####:

Unable to open the app, uninstalled and reinstalled several times! Looks like a good one, a friend told me about it. I guess it's not so good after all. Sorry!

U70%
by U####:

Well I am one of those persons that have to watch the video first. It was an awesome video I'm going to give it a try my first day is going to be Saturday 19th 2016 that will be tomorrow. Let's see what happens. I give it a five star because the video explain how to do the exercise and I really enjoyed the music in the background. :)

X70%
by X####:

Not recommended.

X70%
by X####:

What a work out didn't think that it would be a good one but I felt the burn

X70%
by X####:

Message keeps popping up ( can't play video)

X70%
by X####:

Minutes after installing, app says "cannot play this video". Kept trying still the same ...

Q70%
by Q####:

It's amazing how something that is only 7 minutes can make you feel like you're on your way to looking Good!

S70%
by S####:

It doesn't work. I open it to 3 options and none of them work....uninstalling

R70%
by R####:

I couldn't even get to the video

X70%
by X####:

It keeps saying can't play this video

X70%
by X####:

Unable to view any videos

X70%
by X####:

Wooow!! me facino todo el workout que hizo ...ami me facina el gyn y claro que boy a poner en practica estos enercicios...los recomiendo....por hezo yo le doy 5 estrellas..

O70%
by O####:

I keep trying to get this app as used to use and loved it but now just wont play such a disappointment

X70%
by X####:

I try to pick which level I want to do and it says I can't play the video

Q70%
by Q####:

It kept saying cannot play this video

X70%
by X####:

Video won't play. Uninstalling asap

B70%
by B####:

Love it

D70%
by D####:

Starts off simple but has you gasping for air, good for a quick morning workout.

W70%
by W####:

It's quick and easy and I always feel so good after doing this work out. I love it, love it and want more!

R70%
by R####:

These short exercises feel amazing! I love doing squats and these will definitely help me get rid of this winter flab!

S70%
by S####:

First day felt absolutely incredible. It hurt for days after but in a really good way. Definitely works!! The background music keeps you going and during the rests it shows you how to do the next exercise so you're not confused when it's timing you.

Q70%
by Q####:

My first day was on Monday. I barely could move the next day lol. So far I like. Love the background music

D70%
by D####:

Whenever I try to enter level 1 or 2 they would say can't play the video!

K70%
by K####:

Used to love it, but now can't get it to work. Only adds pop up when you try to open it. Inistalled..

F70%
by F####:

This is a great and quick app....I do many burst of workouts throughout the day when i have time so this is great!

P70%
by P####:

Great exercises, nice display/example, effective quick workout

G70%
by G####:

Videos play hi nahi ho rahi in fact open hi nahi hui, without videos koi exercise kese karega..hate it going to uninstall it.

D70%
by D####:

Just 2 minutes and I was sweating already. I love it

D70%
by D####:

I just got to level 1 but it says cant play the video...unable to use at all

Y70%
by Y####:

Doesn't work can't play the vid. Uninstalling

U70%
by U####:

Only shows ads, when you close ads you get a black screen, uninstalling!

T70%
by T####:

The app used to work now it doesn't. And I get stuck in the loop with ads. And can't get out. I will uninstall ad reinstall and hopefully it will work

F70%
by F####:

I'm observed with the background music, amazing squats, just its tiring.

D70%
by D####:

Awesome, just started it but it really gets you going!

D70%
by D####:

Hi I am very healthy concious

D70%
by D####:

Good workout. I'm sure I'll see a difference in a month.

D70%
by D####:

It is very good. It does work your body and you can feel it during the exercise

R70%
by R####:

Amazing I'm so fit


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Rating Distribution

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4.05
2,010 users

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