What are the benefits of squats?

Squats are simple and effective exercises that work multiple muscle groups. The benefits of squats include better circulation, strength, enhanced fat burning, slimmer legs and other benefits.
Squats are simple and effective exercises that work multiple muscle groups. The benefits of squats include better circulation, strength, enhanced fat burning, slimmer legs and other benefits.

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.

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Medically Reviewed on 1/26/2021
References
Medscape Medical Reference

The American Council on Exercise


Piedmont Healthcare