Squat exercises aren’t just for athletes. You can do them as part of your regular exercise routine. They strengthen your lower body, targeting your glutes and quadriceps. They also make you use your core muscles.
Other muscles that benefit from squats are:
Squats burn calories and might help you lose weight.
“They also lower your chances of injuring your knees and ankles. As you exercise, the movement strengthens your tendons, bones, and ligaments around the leg muscles”. It takes some of the weight off your knees and ankles. They help make your knees more stable, too.
What’s more, squats may also help boost your bone mineral density for stronger bones. It adds strength to your skeleton, mainly in the spine and lower body.
Squats improve your flexibility, too. As you become older, your tendons, muscles, and ligaments become less elastic. Regularly doing squats can help slow down this process and limber you up.
Squats are a great way to tone your legs and butt, but if you don’t do them properly, you can end up with a serious injury.
In this article, we’ll teach you how to do squats properly so that you can get the most out of them and avoid any pain or injury.
So, if you’re ready to learn how to do squats the right way, let’s get started!
How To Do a Proper Squat?
Here’s how to do squats properly, so you can get the best results without hurting yourself.
- Start with your feet shoulder-width apart and your toes pointing slightly outward.
- Lower your hips and bend your knees until your thighs are parallel to the floor. Make sure to keep your back straight and your core engaged.
- Push through your heels to return to the starting position.
- Repeat for 10-12 reps.
What are the benefits of squats?
Squatting is a great way to tone your legs and buttocks, as well as improve your balance and flexibility. It is also an excellent move for overall fitness and strengthening, as it engages multiple large muscle groups simultaneously. When performed correctly, squats can help to:
There are many different types of squats that you can do, but the most common is probably the bodyweight squat, the barbell back squat, and the front squat.
The bodyweight squat.
The bodyweight squat is the most basic type of squat and can be done anywhere, without any equipment. Simply stand with your feet shoulder-width apart and lower your body down as far as you can go, before returning to the starting position.
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The barbell back squat.
The barbell back squat is a more advanced exercise that requires the use of a barbell and weight plates. To do this exercise, start by resting the barbell across your upper back, and then squat down until your thighs are parallel to the floor. Return to the starting position and repeat.
The front squat.
The front squat is another advanced squat exercise that also requires the use of a barbell and weight plates. To do this exercise, start by holding the barbell across your chest, and then squat down until your thighs are parallel to the floor. Return to the starting position and repeat.
Other squat variations
Once you master the listed above, you can try some other squat variations to mix things up. Here are a few examples:
Overhead squat: Start by holding a barbell overhead, and then squat down until your thighs are parallel to the floor. Return to the starting position and repeat.
Jump squat: Start in a squat position, and then jump up as high as you can. Land back in the squat position and repeat.
Sumo squat: Start with your feet wider than shoulder-width apart and your toes pointing outwards. Lower your body down into a squat position, and then return to the starting position.
Pistol squat: Start by holding one leg out in front of you, and then squat down on the other leg until your thigh is parallel to the floor. Return to the starting position and repeat on the other side.
Goblet Squat: Start by holding a weight close to your chest with both hands, and then squat down until your thighs are parallel to the floor. Return to the starting position and repeat.
How can I make squats more challenging?
If you find that squatting is becoming too easy for you, there are a few ways that you can make the exercise more challenging.
Use a heavier weight. If you’re using a barbell, simply add more weight plates to each side. If you’re bodyweight squatting, try holding a dumbbell or kettlebell in each hand to add resistance.
Increase the range of motion. To do this, simply lower your body down further on each squat. You can also try squatting all the way down until your hips and legs are at 90-degree angles.
Do fewer reps. Instead of doing 12 reps, try doing 8 reps or even just 5 reps. This will make each individual rep more challenging.
Add an explosive move. For example, you can try doing a jump squat, where you jump up as high as you can on each rep.
Things To Keep In Mind When Doing Squats
Now that you know how to do squats properly, here are a few things to keep in mind when doing them:
- Make sure to warm up before squatting to avoid injury.
- If you experience any pain while squatting, stop immediately and consult a doctor or physical therapist.
- Only add weight to your squats once you’re comfortable doing them without any weight.
- Don’t forget to cool down and stretch after your workout.
How can I make sure I’m doing squats properly?
If you’re new to squats, it’s always a good idea to have someone else check your form to make sure you’re doing them properly. You can also ask a certified personal trainer or coach for help.
How often should I do squats?
There’s no hard and fast rule, but generally speaking, you should aim to do squats at least 2-3 times per week.
What are some common mistakes people make when doing squats?
One of the most common mistakes people make when doing squats is letting their knees collapse inward. This puts unnecessary stress on the knees and can lead to injury. Additionally, people often round their lower back when they squat down, which can also cause pain and injuries. Remember to keep your knees in line with your feet, and keep your back straight as you lower down into the squat.
What are some other exercises I can do to complement my squats?
Some other great exercises to complement your squats are lunges, deadlifts, and calf raises. These exercises will help to further build lower body strength and power.
Squats are a great exercise for building lower body strength and power. However, it’s important to do them properly in order to avoid injury.
Make sure to warm up before squatting, and if you experience any pain, stop immediately and consult a doctor or physical therapist. With proper form and technique, you can safely add squats to your workout routine and see great results.
Following the tips listed above, you will avoid injury and get the most out of your squats.
So, what are you waiting for? Get squatting!
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