Squat Exercise Benefits
We have heard squats promote foundational strength and are the cornerstone of a powerful lower body, well this is true in every sense. Squats are versatile and effective lower-body exercises that require no special equipment. They are a valuable addition to your everyday exercise routine as they help in maintaining weight and strengthening knees, backbones, and body muscles. There are mainly two types of squat positions; full squats (thigh parallel to the ground) and partial squats (partial range of motions). It totally depends on the choice of the individual on which one they prefer, although both of them have their own benefits and intensity to which they benefit the body. Squats help in the stimulation of growth hormones, so they are best for children in their growing age. Let us explore more about the positions, benefits, and important considerations of squat.
Proper Squat Position
For the best results, it is very important to perform the squat in the proper position which is as follows:
Feet PlacementStand on your feet shoulder-width apart, toes must be pointed straight outside.
PostureMaintain an upright neutral position, and keep your chest up. Engage core muscles to stabilize your spine.
Hip HingeInitiate the squat by pushing your hips downward as you sit on a chair. The thighs and ground must be parallel position to each other.
Knee BendBend your knees to lower your body, and ensure that your knees align with the feet and they should go beyond your toes.
Squat Workout Benefits
There are many benefits of squatting exercises and they are as follows:
Strengthens Your Lower BackSquats target multiple groups of muscles which include the glutes, hamstrings, and calves. They tone your lower body and help to reduce weight. A strong lower body contributes to overall spinal support and correct body posture.
Improves Bone HealthIf you perform squats with weights, research has shown that it helps increase bone mineral density in the spine and neck. Squats also build muscle strength in joints, tendons, and ligaments. They serve as preventive measures against any future joint problem.
Increases Body and Muscle Strength | Growth HormonesSquats are the key exercise for building leg muscle that provides support for the entire body. Performing squats every day can stimulate the release of essential hormones such as testosterone and growth hormones. these hormones are important for muscle and, mass growth in the body. This exercise is very beneficial for growing children.
Regulating HormonesSquats play a significant role in regulating glucose levels, and insulin sensitivity and act as a guide against obesity. These properties help in controlling diabetes and many cardiovascular diseases.
Improves Blood CirculationIf a person is facing numbness or tingling in the legs, it is due to improper blood circulation in that part of the body. In that case, squats help in proper blood circulation as they get the heart pumping and ensure optimal blood flow in every part of the body.
Maintain Body PostureSquats engage a large muscle volume of the body which includes the upper back, thigh, and lower abdomen. This all-inclusive muscle engagement strengthens the muscle and maintains a healthy body posture. It is very important for individuals who have a desk job, it will help them improve hip health and posture-related issues.
Types of Squats
There are different types of squats exercises and they are:
Air SquatIt is performed by using body weight and resistance, this is for beginners.
Back SquatIn this, you have to place the barbell across your upper back and perform the squat. This form is generally useful for weightlifters or powerlifters.
Front SquatIt is very similar to a back squat, but in this form, the barbell is held in front of the shoulders, it mainly emphasizes the quadriceps and core muscle.
Overhead SquatIt is an advanced form of squat, just hold the barbell overhead while performing the squat. This form is best for maintaining the stability of the core and backbone.
Goblet SquatThis form requires a kettlebell or dumbbell, hold it close to your chest while squatting. This form is best for beginners to enhance their core and leg strength.
Sumo SquatIt is one of the popular squatting forms. The position is attended by standing with legs apart, toes pointing outwards, and bending hips backward. There are many sumo squat exercise benefits such as targeting the inner thigh and reducing the extra fat in the thigh.
You should keep the following points in mind while practicing squats.
- It is very important to perform squats with the correct posture because an incorrect posture may result in back pain.
- Always take the help of the trainer to perform squats, let the trainer examine your posture for a couple of days, and then follow the same.
- It is best to gradually increase the count of squats as performing the exercise in bulk on a single day may cause excessive pain in the back.
- If you are suffering from any bone ailment, it is mandatory to consult a doctor or physiotherapist before adding squats to your exercise routine.
- Squatting is an intense exercise, don't forget to take a proper diet and stay hydrated during exercise.
- Before squatting loosen your muscles by performing some light stretching.
- Consult a doctor before doing squatting exercises if pregnant.
Let Wrap Up
Squats offer a multitude of benefits, this exercise goes beyond leg strength and promotes knee strength, core strength, and the power of thigh muscles. A squat workout strengthens the lower back, improves bone health, builds overall muscle strength, enhances blood circulation, helps to maintain body posture, and maintains the overall energy level of the body. Simply adding squats to your daily exercise routine can do wonders for your body.