Your body is the only place you can live in without worrying about the rent. Hence, it is crucial to keep your body as fit as a fiddle to make it a tranquil place for your soul to rest in. It is customary for men to build up a buffed-up physique and flaunt their veins and biceps by wearing a close-fitting t-shirt. 

Most of the time, your hardworking legs are given the least priority. You might schedule a leg day, but later you end up skipping that day with brilliant excuses because you are a busy man. No matter what your gym preferences are, squats are an integral part of your leg day routine. But have you heard of a Kang squat before? Don’t worry! You are not alone. This kind of squat hasn’t permeated much into the fitness world yet. 

What is a Kang Squat?

A Kang squat is a combination of two lower-body exercises, the back squat and the good morning. Though it is a little known exercise, it is a great warm-up and assistance exercise for athletes as it imparts extraordinary benefits to your lower limbs. It also improves your range of motion and corrects muscle imbalance. Kang squat works on your hip flexors, glutes in the buttocks (gluteus maximus, gluteus medius, and gluteus minimus), quadriceps (front of thigh), hamstrings (back of thigh), back, calves, obliques, and rectus abdominis. 

Are you bored of doing dozens of back squats and good mornings independently? It’s high time for you to incorporate a new exercise into your leg day routine. 

How to do a Kang Squat?

If it is your first time trying a Kang squat, it is better, to begin with a less weight object such as a PVC pipe. After a few weeks of practice, you can add extra weights to the bar. You can also perform a Kang squat using a kettlebell held close to your chest or just your body weight. Always remember that the Kang squat is intended to enhance your performance in other lifts such as the deadlift,  and it should not steal the limelight from them.

Don’t be surprised if your thigh muscles become so sore that you are unable to wake up from bed without support. You might even get stuck on the toilet due to your numb legs, so get ready to come out of your comfort zone.

The steps to perform a Kang squat are as follows:

1. Hold the barbell on the back of your shoulders and get into the position of a back squat.

2. Keep your chest up, back straight, and feet shoulder-width apart. This posture provides the essential balance throughout the movements.

3. Now, keeping your weight in the heels, push your hips back with a straight spine and a soft bend at the knees. Allow your torso to come forward as in a good morning position. If you have greater flexibility, try to bring your torso forward until it is parallel to the floor. If you do not have the flexibility, stop at the point where your back begins to hurt.

4. Now, bend your knees slightly and bring them forward. Move your torso backward with an upright spine to a back squat position. Stay in this position for a few counts.

5. Keep all your core muscles in the hip engaged during every transition for a better balance. Keep your chin up always to prevent a rounded back.

6. Do not stand up immediately when you are in the back squat position. Your muscles may cramp if you do not follow the right way of the workout.

7. To come out of this position, repeat the same steps in reverse order. Extend your knees and move your torso forward to the good morning position.

8. With a straight back, straighten your legs slowly without applying pressure on your knees.

9. Now repeat steps 1 to 9 for as many times you want in a slow and controlled manner. Make sure that your muscles don’t cramp due to too many repetitions.

Kang squat seems to be strenuous than your daily exercises. It may take time for you to become proficient in the movement. So, stay optimistic with a pinch of patience, and focus on building a healthy body.

Benefits of performing a Kang Squat:

If there’s one exercise that can challenge your body muscles, it is the squat. It is a dynamic exercise that requires all your body muscles to work simultaneously. Since Kang squat is a hybrid of the good morning and the traditional back squat, adding this to your daily workout routine is like killing two birds with one stone. The benefits of performing a Kang squat are listed below:

  • Nourishes the core muscles:

As men, we tend to do laborious tasks such as carrying a gas cylinder or heavy water can upstairs. Building up the core muscles makes everyday tasks easier. Kang squat improves balance, eases pain in the back, and helps to maintain an upright posture. 

  • Strengthens posterior muscles:

Kang squat helps to tone and build your posterior muscles, such as your hamstrings and glutes. It also strengthens the erector spinae that helps to maintain a straight spine in every transformation. 

After weeks of doing a Kang squat, you will be able to use your lower body muscles comfortably without pain. It helps to reduce the risk of falls and fractures. Hence, it imparts strength that helps you in running, cycling, jumping, and punching. 

  • Boosts athletic ability:

Since performing Kang squats enhances your mobility, balance, and posture, it reduces the risk of your injury. The back squat position targets the core muscles that help to boost your athletic performance. You will see progress in your strength, speed, and swiftness.

  • Burns calories:

Kang squats possess the magic to crush a serious amount of calories than any other exercise. The high-intensity and vigorous movements burn a lot more calories than you imagine. 

Safety guidelines:

Performing a Kang squat using weighted bars is a highly complex and skilled movement that requires proper supervision and complete body awareness.

Do not try with heavier weights if you don’t have prior experience in weight lifting. Considering your safety, it is advisable to do your first Kang squat using no weight bars, a PVC pipe, or a broomstick. 

Once you analyze the tricks behind the positions and master the movement, you can proceed with a weighted bar. Try doing 8 to 13 repetitions after a month of practice. Increase the weight slowly when you realize that your body has incredible strength and flexibility.