Table of Contents
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
- 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.
Medically Reviewed on 1/26/2021
The American Council on Exercise