How To Do Gorilla Squats Properly

Targeting your lower body muscles mostly involves complex workouts, but gorilla squats are the real deal.

Why? Because this workout combines two backward lunges from a bodyweight pattern which is why they target lower body muscles; hamstrings, glutes, and quads.

Ideally, it is the perfect exercise pushing you out of your comfort zone and challenging your body and mind.

You can also use kettlebells or dumbbells to add more resistance to the exercise helps in muscle building.

How do you do it? Here are the steps.

  • Stand with your chest raised and your feet hip-width apart.
  • Bend your knees to 90 degrees and jump into a lunge position with one foot in front and the other in the rear.
  • The front knee should be above the foot’s midline, and the back knee almost touching the ground.
  • To jump as high as possible, extend your legs out in front of you.
  • While jumping, alter the position of your legs by moving your front foot to the back and your back leg to the front.
  • Lunge as you come to a stop, and absorb the force of impact through your legs.
  • You will land in a squat stance with your feet shoulder-width apart after extending both legs and jumping as high as possible.
  • Do several reps.

WHAT MUSCLES DO GORILLA SQUATS WORK?

Your lower body muscles are the primary targets with gorilla squats. Here is everything you should know about the muscles worked in this sequential squat exercise.

GLUTES

A gorilla squat relies heavily on bodyweight; therefore, glutes are crucial in shouldering this weight. These muscles are firm, enabling you to rotate and extend the thigh outward at the hip joint.

It also influences thigh abduction and adduction.

QUADS

When extending the knee, the primary muscle group involved is the quadriceps. Quads work more at the bottom of the squat to lift the knees clear from the ground.

The vastus, in particular, engages actively and helps the knee joint operate optimally. Additionally, glute Maximus extends the hip to allow proper squatting.

HAMSTRINGS

In addition to bending the knee joint, your hamstring muscles play a range of other roles.

They are responsible for increasing the range of motion in the hip joint. They also rotate the hip. Hamstrings facilitate squats since they are responsible for bending the knee.

HIP FLEXORS

The function of the hip flexors is to actively draw you into the deeper postures of the squat and pull the torso.

They help maintain balance during a squat. These muscles let you bring your leg and knee closer to your body.

GORILLA SQUATS BENEFITS

A standard benefit from gorilla squats is that your overall fitness is in proper form. However, these are specific benefits you get from this workout.

BUILDS MUSCULAR STRENGTH

Your lower body muscles are active during a gorilla squat, meaning your muscles bulk up. They gain more strength and endurance.

IMPROVES BALANCE

Squats help in maintaining a neutral and stable spine targeting core muscles. Proper balance also aids in general movements, such as walking and running.

PROMOTE WEIGHT LOSS

Gorilla squat is an effective calorie burner, an excellent remedy for weight loss.

GREAT STRENGTH EXERCISE

You can incorporate it into your workout routine as a warm-up or independent strength training exercise.

CONVENIENCE

You can do it anywhere because it requires no specialized equipment.

LOWERS RISK OF INJURY

This workout lessens the likelihood of knee and ankle injuries beg it stretches leg muscles, thereby reducing strain on joints.

ALTERNATIVES TO GORILLA SQUATS

Try the following gorilla squats variations.

AIR SQUAT

It targets your quads, hamstrings and glutes.

  • While standing with feet hip-width apart, hinge at your knees to lower yourself into the squat posture.
  • Do not extend the knees past your toes.
  • Push back up to an upright position while tightening your glutes at the top, with the weight of the heel on your toes.

SUMO SQUAT

This gorilla squats alternative targets more muscles: calves, hips, quads, and hamstrings.

  • Lower yourself into a squat stance with your knees tracking over your toes.
  • Place your feet wider than hip-width apart.
  • Hold your upper body upright by lowering your arms aloft.
  • Return to the starting position and repeat.

IN-OUT SQUATS

Hip flexors, calves, quads, hamstrings, and glutes are active.

  • Keep your feet together, and perform a deep lunge while maintaining an upright posture and tracking the backs of your knees over the tips of your toes.
  • Hop back into the squat position as soon as you’re back on your feet.

TEMPO SQUAT

This variation of the gorilla squats works the calves, glutes, hamstrings, and adductors.

  • Slowly descend into a squat, counting 3-5 seconds as you go lower.
  • Make a strong push through your heels to get yourself back on your feet.

SQUAT JUMP

Like in the original squat, the glutes, hamstrings, and quads engage more.

  • Squat slowly but ensure your feet are hip-width apart.
  • Use your glutes to jump, push through your heels and leap upwards.
  • Stretch your legs at the height of the jump.
  • Return to the starting position, and do it all over again.

KETTLEBELL GOBLET SQUAT

The kettlebell goblet squat is unique because it also targets shoulders, core, and calves.

  • Stand while holding a kettlebell in front of your chest.
  • Let the feet be a bit wider than the should-width distance.
  • Bend the knees as you slowly lower yourself while holding the kettlebell to your chest.
  • Ensure that your shoulders don’t round as you lower, and keep your core engaged.

 

  • Hold this stance for a few seconds before returning to the beginning position with a firm heel thrust.

GORILLA SQUATS MISTAKES TO AVOID

It would help if you avoided the following mistakes when doing gorilla squats

  • Avoid starting movement from the hip. It should always start at the knee.
  • Skipping a warm-up builds a lot of pressure on your muscles, exposing you to injury.
  • Your knees should never cross toes.

CONCLUSION

Achieving your fitness goals shouldn’t be laborious as you think because practical exercises like gorilla squats are easy to Execute. Yet, they have wide-ranging benefits.