Squats are one of the best exercises that you can do for building muscle all over and increasing strength and power. Anyone can do squats – male or female, experienced or newbie.
Squats will also get the blood pumping in your body and improve your health all round. They will release essential growth hormones that will contribute to muscle growth and help you to gain strength. Also, squatting hits your core muscles from every angle, so it will also help you to tone your arms. Plus – the deeper you squat the more you improve your flexibility.
Squats are also great for burning fat, because you will be building more muscle which will help you to burn more fat. No matter what sport you do, whether it is tennis, basketball, football or swimming squats will help you to get more strength in your lower body. Plus, you will be developing a great butt and toned legs.
However, when you are doing squats it is very important to have the right form and technique so that you can gain the maximum benefit and avoid injury. When you have the technique right you will be able to go all the way down, activate your glute and hamstring muscles and really get results from the exercise.
So, here are some tips to keep in mind to ensure that you are squatting correctly.
Don’t let your knees drift in toward each other when you are doing a squat. This can put a lot of strain on the ligaments in your knees and increase your risk for injury.
Your feet should be turned slightly outward. Not too much, just a small turn of around 5-15 degrees.
Make sure that you complete the squat through the full range of motion, going all the way down until your thighbones are in a position parallel to the floor.
Switch up your foot positions occasionally, which can help you to target different parts of your legs and butt.
Keep your core engaged. Imagine that you are trying to pull your bellybutton back through to your spine, which will help you to keep your abs flexed and your lower back strong.
How much weight should you be lifting on a squat? It should be around the amount that you can safely do for a maximum of 6-8 reps, while maintaining proper form.
Keep eye contact with something level straight ahead, which will help you to keep your chest lifted while you are doing the squat.
If you are a beginner to squats, start out first without any weight so that you can master the form. Then, once you have the proper range of motion you can start adding weight.
Don’t forget to breathe! Breathe in steadily through your nose and out through your mouth.
Doing squats can feel strange at first, but when you start to master them they will feel natural and you can add them into your workout routine. Do plenty of squats with increasing weights and you will be on your way to building a tight, toned and powerful lower body.