What Are the Benefits of Squats?

What are the benefits of squats?

Squats are a simple and effective exercise that focuses on multiple muscle groups. While performing squats, you are working your

• Calves
• Quads
• Hamstrings
• Glutes
• Core muscles
• Back muscles

The benefits of squats include

• Improved blood circulation in the lower body
• Improved strength of the core muscles
• Stronger lower spinal muscles
• Enhanced athletic performance
• Improved aesthetic appearance
• Enhanced fat burning
• Slimmer legs and stronger knees
• Improved mobility and balance to perform day-to-day activities
• Boost your mind-body connection

How do you perform squats?

You can perform a simple and effective squat by

• Standing with your body facing forward and keeping your feet parallel to your shoulders.
• Keeping the distance between your feet a few inches apart with your toes pointing slightly outward.
• Lowering your body until your thighs are parallel to the floor.
• Keeping your chest upright with your head and face forward.
• Pausing for a second and then coming back to the original position.
• Repeating this 20 times for effective results.

What are the different types of squats?

There are many ways to perform squats. The different types of squats include

• Back squats: To perform back squats, you need to
  • Place a barbell in a squat rack, just below your shoulder height.
  • Move under the bar to put it behind the neck across the top of the back.
  • Grasp the bar with the hands wider than shoulder-width apart.
  • Stand up to lift the bar off the rack and step backward.
  • Place the feet a little wider than the shoulder-width apart.
  • Sit back into the hips and keep the back straight and the chest up, squatting down, so the hips are below the knees.
• Overhead squats: Overhead squats can be performed as follows
  • Stand tall with your feet slightly wider apart.
  • Hold one medicine ball above your head throughout the exercise.
  • With the arms above, slowly bend at the hips and keep the back straight while lowering into a squat.
  • At the bottom of the squat, push both feet into the ground to return to the standing position.
• Squat jacks: You will perform this squat in two parts
  • With the feet together, lower down into a squat position.
  • Jump both the legs out without changing the squat position.
  • Jump both the legs in.
  • Repeat this exercise for 15 to 20 seconds.
• Squat jumps: You will perform these squats by
  • Standing tall with your feet slightly wider than shoulder-width apart.
  • Squatting down until your thighs are slightly higher than your knees.
  • Pushing yourself upward to lift your feet off the ground.
  • Landing with soft, bent knees and coming back into the squat position.
• Side-step squats: You will perform these squats in four parts
  • With your feet together, lower down into a squat position.
  • Being in this position, step your right leg out to the side.
  • Make sure to distribute your weight equally between both the legs.
  • Continue to stay in the squat position and close the left leg to the right.
  • Stand up.