In basic form squats are an exercise that involves slowly squatting down to varied depths while maintaining balance, and returning to standing position, bearing additional weights can be done for extra intensity, which can be in the form of weights, dumbbells, cans of food, pets, or children held in various manners or on the back. The force of gravity on additional weight creates increased resistance on muscles throughout the back, abdominals, legs, and gluteal muscles as you return to a standing position.
Squats are among the most popular exercise varieties in many workout regimens, and are a popular measurement of strength in bodybuilding competitions. Even though they are widely popular and massively effective they pose certain amounts of risk if not performed properly. Correct form is key when doing squats, many people use mirrors or rely on a trainer to coach them to perform this exercise properly.
Squats may seem simple, but they are not. There are different types of squats which include the braced squat, body weight squat, barbell front squat, overhead squat, dumbbell split squat, and pistol squat, among others.
Squat done incorrectly can be dangerous. When first starting out with squats pay careful attention to mastering basic form before moving onto to advanced methods. In the basic form squats can be performed using body weight only without need for increasing difficulty with weights, until you have master the basic technique.
The perfect basic squat can be done by following these steps:
- Start from a standing position with feet shoulder width apart, toes pointed slightly outward, looking straight ahead, keeping weight on balls and heels of feet the entire time, arms out in front of you.
- Keep entire body tight for the complete movement. Breath in. Move hips back, bending your knees, keeping back straight and spine neutral, with chest and shoulders up.
- Keep lowering yourself slowly until thighs are parallel to the ground, remember to stay tight.
- Hold the squat position for one second before slowing rising to start position, by breathing out, keep everything tight and driving your knees up, squeeze your butt at the top to ensure you are using the glutes.
Depth of squats may differ, some choose to descend until hips are below their knees, these deeps squats should be performed with caution, especially if using weights, as it puts large amounts of strain on the tendons and knees around the joints.
Multiple muscle groups are engaged by doing squats, specifically the buttocks, thighs, quadriceps, hips, and hamstrings. Squats will also strengthen ligaments, tendons, and bones in the legs giving better muscle control and stability. Squats effectively strengthen abdominal muscles and lower back boosting our core in a very beneficial way. If you involve arms and shoulders into the workout it becomes a win win adding even more benefit.
Most notable benefits of squats are increased lean muscle mass, stimulation of metabolism, calories burnt, and improved balance. But that is not all they also boost circulation, increase flexibility, prevent injury, tone bttocks, aid endurance, and improve sex drive, among others.
Squats are a low impact exercise which can be done just about anywhere, for free, making it an excellent choice to add to an routine that will help add to lean muscle mass, helping to kick metabolism into gear. The more lean muscle you gain, the more weight you will lose, in the form of working out and passive fat burning. All this and more make it a perfect exercise to add to any weight loss routine.
