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How to do kang squats correctly (form and muscles work)


The Kang squat is an exercise style that has made news in the fitness industry for the variety of health benefits it offers. It is named after South Korean weightlifting coach Shin Ho Kang. Kang squats have become the preferred exercise in CrossFit classes and bodybuilding gyms. Weightlifters and powerlifters use the kang squat as a support exercise to improve their performance in other exercises.

In this article, we will describe the steps for performing Kang Squats with proper form and technique, muscle activation, and the benefits offered. We’ll also include safety tips and suggest other exercises to include in your workouts.

What is kang squat?

The Kang Squat is an exercise that involves performing squats with a stance at the bottom. A pause is made for a few seconds and the participant is encouraged to maintain good form throughout the exercise.

It’s a combination of good morning and squatting back. It involves getting down into a full squat and then moving from a front squat to a back squat. It’s a great exercise to help build strength and stability in the lower body and improve core strength.

Muscle Kang Squats work

The primary muscle groups that kang squats activate are:

1. The gluteus maximus

This largest muscle in the body, also known as the gluteus maximus, is located in the buttocks, and it extends the hips and stabilizes the torso during a squat.

2. Quadriceps

Located at the front of the thighs, the four muscles that make up the quads, the rectus femoris, vastus lateralis, vastus medius, and vastus medialis extend the knees and provide the core strength of the Kang squat.

3. Hamstrings

Located at the back of the thighs, the three hamstring muscles, the biceps femoris, semimembranosus, and semitendinosus flex the knees and help stabilize the lower body when doing kang squats.

4. Solius

Located in the calves, the soleus facilitates plantar flexion of the ankles and provides stability for squatting.

5. The kidnappers

The abductor muscles, located on the outer sides of your hips and thighs, lift your legs away from the middle of your body. These muscles include the gluteus minimus, the gluteus medius, and the tensor fascia of the latissimus dorsi. When performing the kang squat, these muscles are necessary to stabilize the hips and knees, preventing them from collapsing inward.

6. Close ones

The adductor muscles, which consist of the longus, shortus, and the large muscle (the longer, shorter, and larger) are located on the inside of your thighs. During kang squats, their main purpose is to prevent your knees from extending outward and to pull your legs toward the center of your body.

7. Spina erection

Kang squats involve a lot of forward bending of the torso, which places tension on the lower back muscles called the erector spinae. These erectors contract to prevent your back from arching while you do the exercise.

8. Basic

Abdominal muscles, including the rectus abdominis muscles, oblique muscles, and transversus abdominis muscles, make up the core. They all work together to provide support for the lumbar spine by contracting inward to create pressure within the abdomen.

How to do Kang squat appropriately?

The kang squat is a weighted squat that must be done with proper form. Follow the detailed steps below to reap the maximum benefits of the kang squat. It’s a combination of a good morning squat, hips back and chest down, and a back squat.

starting position:

  • Stand up straight with your feet shoulder-width apart.

  • Lift a barbell over your upper back across your shoulders, holding it with your elbows on the floor.

Part One: Good Morning Movement:

  • Engage your core and keep your upper body erect.

  • Hinge your hips and tilt your torso forward until your upper body is parallel to the floor.

  • Make sure the barbell is balanced on your shoulders and not resting on your neck.

Part Two: Back Squat Movement:

  • From the good morning pose, slowly drop your hips back down to the floor as you move into a full squat.

  • Hold the back squat for a moment.

Part 3: Upward Driving:

  • Push hard through your heels to lift your hips as you return to the good morning position.

  • Lift your torso without driving your hips forward as you return to the starting position while standing upright.

proper form

Proper form is vital To avoid injuries when performing kang squats. It’s important to keep your core tight and your glutes engaged throughout the exercise, not locking your knees to avoid letting them turn inward. Be sure to use a weight that allows you to maintain proper form throughout the entire range of motion.

Going straight to the starting position from the back squat instead of returning to the good morning position is a typical mistake when performing Kang Squats.

If you’re new to Kang Squat or you’re using a very heavy weight, it can be helpful to have a spotter to help you.

If you are a beginner, you can start the Kang Squat with a broomstick or barbell without weights, or even body weight, and move up to the kettlebell until you can perform the full range of motion in perfect form.

What are the benefits of performing the kang squat?

Not only does this squat work several muscle groups, but it also provides many other benefits.

It’s a resistance exercise and as you progress into the back squat portion of the exercise, this squat technique targets the posterior chain. It can also improve the health of athletes’ knees, and this may help prevent lower back pain issues.

It is a great support exercise, helping to improve the performance and form of other exercises such as deadlifts. This does not indicate that it should be used in place of the standard back squat.

Building injury flexibility and assessing neuromuscular control, strength, stability, and mobility within the kinematic chain are the benefits of the second part of the kang squat exercise, the back squat.

Kang squats improve overall coordination, whole-body control, and awareness because they call for a specific order to be followed, such as a good morning followed by a back squat.

Kang squats are specifically designed to focus on and help with lower body strength Hip flexor movementsand ankle movement and flexibility.

Hip joint - Image from Shutterstock

The kang squat is a simple modification exercise. It may be tailored to personal preference, experience, and fitness level, and implemented systematically into any exercise regimen.

The kang squat is an effective exercise that works all the major muscle groups in the body. The good morning pose used in the exercise strengthens the back, glutes, and hamstrings while promoting body awareness and connection.

Moreover, the tension required throughout the body during exercise increases stamina and endurance.

Kang squats involve several movements and require you to deliberately slow down, allowing you to focus on proper form and technique. This helps activate your core muscles and ensure that your body is in the correct position while exercising.

Doing these squats regularly can increase muscle tone, which is essential for improving athletic performance.

Kang squats are beneficial because they can improve your range of motion and address any muscle imbalances.

These squats can help strengthen your posterior chain, improve your functional ability, and reduce your risk of injury and fractures in the future.

What are the precautions and tips when performing kang squats?

Here are some precautionary measures and tips to keep in mind while performing the kang squat:

  • Start with a light weight and gradually increase your weight as you feel comfortable with the exercise.

  • Keep your feet shoulder-width apart and your toes pointed slightly outward.

  • Engage your core and keep your back straight throughout the movement.

  • Lower into a squat slowly, keeping your weight in your heels.

  • Be sure to Keep your breathing steady throughout the exercise.

  • As you come back up, push through your heels and squeeze your glutes.

  • Make sure to use proper form and technique to avoid injury. If you feel pain or discomfort while performing the kang squat, stop immediately and seek medical attention if necessary.

  • It’s also a good idea to do warm-ups before stretching and cool down after exercise to help prevent injury and improve flexibility.

  • If you’re a beginner, it can be helpful to have a trainer or personal trainer monitor your form and provide guidance. CPT can also help you train the Kang squat into your strength training routine and advise you on the number of reps and sets you should aim for.

Who shouldn’t do kang squats?

There are some people who may not be suitable candidates for the kang squat, or for whom care must be taken when performing the exercise. These include:

People with knee or hip injuries: The kang squat puts a lot of pressure on the knee joint, and individuals with knee injuries or weaknesses may find it uncomfortable or painful. The same goes for those with hip injuries or weakness.

Beginners: The kang squat is an advanced exercise that requires a good amount of lower body strength and stability. If you are new to strength training or have not built a sufficient base of strength and stability, it may be best to start with easier exercises such as bodyweight squats or lunges before trying the kang squat.

People with movement problems: The kang squat requires good range of motion in the hips, knees, and ankles. If you have mobility issues in these areas, you may find it difficult to perform the exercise with proper form.

It is always best to consult a healthcare professional or certified personal trainer before starting any new exercise program. They can assess your current fitness level and help you decide if the kang squat is an exercise for you.

How is the Kang Squat different from other forms of squatting?

The kang squat is different from most other squat variations because it combines a good morning and back squat, giving it more engagement with the muscles of the back and shoulders than a standard squat. However, there are many other squat variations that you may want to try.

1. Squat split

the Squat split It requires you to really rely on your core to maintain balance because in this variation, you’ll be sitting with one leg behind you.

2. Squat over the head

Seated deadlifts require more core involvement than a traditional squat. In addition to, squatting Include an isometric (static) overhead weight load, and it works wonders for your arms.

3. Cup squat

With a heavy weight on your chest, the Squat Cup It helps activate both the posterior chain and the anterior muscle groups of your body.

4. Sumo squat

With your legs spread very wide and your toes pointing outward, you Sumo squat It will be superficial but perfect for increasing flexibility.

5. Squat jacks

The combination of jumping jacks and squats is an excellent workout for your legs, and it also doubles as a cardio workout. The squat jack, also known as the squat jump, is one of the Top 10 squat positions.

For the best bodybuilding results, take care when doing the exercises and remember to rest and recover in between. To help you reach your goals, the hyperbolic stack It is a great supplement to add to your regimen. If you want to lose weight and lose fat, then… shredded stack It might be a great choice for you. Optimal results can be achieved when you combine these supplements with proper weight lifting and a healthy diet.

Something small

Kang squats are great lower body exercises to add to your routine. It engages multiple muscles in your lower body, including your glutes, quads, hamstrings, and calves. To perform the exercise correctly, make sure to keep your chest up, back flat, and feet shoulder-width apart. In addition, focus on keeping your weight back on your heels and drive through your heels as you stand up.

Finally, be sure to maintain control over your full range of motion and keep your core engaged. With proper form and technique, kang squats can be a valuable tool in your exercise routine.


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