What To Know
- This comprehensive guide will provide you with everything you need to know about how to do squats properly, according to the National Health Service (NHS).
- Add a jump at the top of the squat to increase intensity.
- Start with a light weight and gradually increase it as you get stronger.
If you’re looking to enhance your lower body strength, improve your balance, and boost your overall fitness, squats are an indispensable exercise. This comprehensive guide will provide you with everything you need to know about how to do squats properly, according to the National Health Service (NHS).
Why Squats?
Squats are a compound exercise that engages multiple muscle groups simultaneously, including the quadriceps, hamstrings, glutes, and core. By performing squats regularly, you can:
- Increase muscle mass and strength
- Enhance balance and stability
- Improve cardiovascular health
- Burn calories and aid in weight loss
- Reduce the risk of injuries
Step-by-Step Guide to Squatting
1. Start with the Correct Stance
- Stand with your feet hip-width apart, toes slightly turned out.
- Keep your back straight and your chest up.
- Engage your core by drawing your navel towards your spine.
2. Lower into the Squat
- Slowly bend your knees and hips, as if sitting back into a chair.
- Keep your knees aligned with your toes and avoid letting them cave inward.
- Lower until your thighs are parallel to the floor.
3. Push Back Up
- Once you reach the bottom position, push through your heels and return to the starting position.
- Keep your back straight and your core engaged throughout the movement.
4. Repeat
- Perform 10-15 repetitions for 2-3 sets.
- Rest for 60-90 seconds between sets.
Variations of Squats
1. Bodyweight Squats
- The most basic variation, suitable for beginners.
- Simply follow the steps outlined above without any additional weight.
2. Barbell Squats
- Add a barbell to your squats for increased resistance.
- Hold the barbell across your upper back, just below your neck.
3. Goblet Squats
- Hold a dumbbell or kettlebell in front of your chest.
- This variation is easier on the wrists and shoulders.
4. Jump Squats
- Add a jump at the top of the squat to increase intensity.
- Jump up and reach your arms overhead.
Tips for Proper Form
- Keep your weight in your heels and avoid lifting your toes.
- Maintain a neutral spine throughout the exercise.
- Don’t lock your knees at the top of the squat.
- Breathe out as you push back up to the starting position.
Safety Considerations
- If you have any knee, back, or hip injuries, consult with a healthcare professional before performing squats.
- Start with a light weight and gradually increase it as you get stronger.
- Listen to your body and rest when needed.
How to Progress Your Squats
- Increase the weight gradually.
- Add more repetitions or sets.
- Incorporate variations into your routine.
- Focus on maintaining proper form even when increasing intensity.
Debunking Common Myths
Myth: Squats will make my thighs bulky.
- Squats primarily target the quadriceps, hamstrings, and glutes, not the inner thighs.
Myth: Squats are bad for my knees.
- Squats can actually strengthen the knee joints when performed correctly.
Myth: I need to squat every day to see results.
- Aim for 2-3 squat sessions per week to allow for rest and recovery.
What You Need to Learn
Q: How deep should I squat?
- Aim to squat until your thighs are parallel to the floor or slightly below.
Q: Can I do squats at home?
- Yes, bodyweight squats or squats with dumbbells or kettlebells can be done at home.
Q: How often should I squat?
- Start with 2-3 squat sessions per week and gradually increase as you get stronger.
