The squat is a total body exercise that’s amazing for you. It’s a compound movement that works a lot of muscles and joints simultaneously.
This exercise engages all your lower body. The gluteal muscle group (gluteus maximus, gluteus medius, gluteus minimus, and tensor fasciae late), the quadriceps group (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius), the hamstring muscle group (biceps femoris, semitendinosus, and semimembranosus), and the flexor group muscle of the lower leg (gastrocnemius, soleus, and plantaris) are involved in the movement, as well as some core muscles.It works out primarily the quadriceps, hamstrings, and glutes. However, it also stimulates your core, calves, and lower back.
Benefits of Squats
Squats have huge and multiple benefits:
- Aesthetics: They are one of the best exercises to strengthen and sculpt your legs and glutes.
- Multi-functional: Squats, as noted earlier, not only work out the lower body but also actively engage the core and the hip complex.
- Fat Loss: They help you burn more fat due to the numerous muscles involved in the movement.
- Improved Flexibility: Squats help you become more flexible, which prevents injuries and tightness.
- Growth Hormone Release: They increase growth hormone. This helps to keep you young and strong. It increases vitality and facilitates strength, protein synthesis, as well as a higher metabolism.
- Versatile: Squats can be performed anywhere and you can just use your own weight – so, no equipment is necessary. Yet, as you advance, you can squat with kettlebells, dumbbells by your sides or on top of the shoulders, or with a barbell.
How to Perform Squats Properly
- Position your feet shoulder-width apart and pointed about 15 degrees outwards.
- As you descend down, sit back – moving your butt backward.
- Your knees should face the same direction as your feet and should not pass your toes.
- The weight should be on your heels – not on the ball of your feet.
- Look straight ahead, keeping your chest open, your back straight, and your shoulders back.
- Keep your abs tight throughout the movement.
- On the way up, push the weight, maintaining good posture and standing tall at the starting position. Repeat the movement.
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Remember, whether you want to lose weight, tone your body, gain strength or size, all muscles must be trained.
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The Fitness Wellness Mentor