The squat is one of the vigorous strength training exercises that works out the upper and lower muscles in your body. Several of these muscles help you perform daily duties like walking, bending, climbing the stairs, carrying heavy loads, or running. They also help you do sports activities.
Squats and Your MusclesThe squat engages most of your muscles, particularly those found in the lower area of your body. The lower muscles worked out in a squat are:
- groin (adductor)
- buttocks (gluteus maximus, minimus, and medius)
- hip flexors
- front thigh (quadriceps)
- back thigh (hamstrings)
The Rewards of Squat ExercisesWhy do you need to incorporate squat exercises into your routine? Squat exercise, like the other strength training routines, help build your endurance and strength. Incorporating squat in your exercise routine can help you to perform daily chores efficiently, enhance your workout routine, and reduce the risk of injury. Listed below are the perks of a squat training exercise.
- Strengthens your lower body muscles
- Reinforces the core muscles
- Burn calories
- Lessen the risk of injury
- Enhances athletic stamina and competence
Squat VariationsSquat has several variations. Try other variations once you’ve mastered the basic squat. Variety makes physical fitness training exciting and fun. Try different squat variations to help activate the other muscle groups. Although squat requires only your body weight, challenge yourself to do squat with dumbbells, kettlebells, resistance bands, yoga balls, medicine balls, or barbells.
- Air or Bodyweight Squat
- Stand tall with feet slightly apart and chest up.
- Contract your abdominal muscles.
- Bend your knees and push hips down. Keep your thighs aligned to the floor.
- Stop when your knees are almost near your toes. Feel the squat in your glute and thigh muscles.
- Exhale and go back to the starting position.
- Split Squat
- Stand straight, and then take a long step forward, similar to a lunge, with the heel of the back foot raised.
- Lower your body until your knee is almost near the floor. Ensure to keep your trunk straight.
- Pause for a few seconds, exhale, and then go back to the standing position.
- Do the same to the other leg after completing all reps on one leg. Ensure to keep your knees aligned with your toes.
- Goblet Squat
- Barbell Front Squat
- Take a step back with feet shoulder-width apart. Toes should be apart and directed diagonally.
- Straighten your trunk, inhale, and then flex your legs.
- Lower your body to do a squat keeping the legs aligned on the floor. The knees should be at a distance, and the heels flat on the floor.
- Exhale then go back to the standing position.
- Pistol Squat