Squats – Quick Guide 2021

What Are Squats?

A Squat is a compound movement that works multiple muscle groups across multiple joints. The traditional squat requires several muscles in your upper and lower body to work together simultaneously. It has also been proven that daily squats can add many advantages to your healthy lifestyle which includes boosting your exercise performance, decreasing your risk of injury. 

What Are the Benefits of Squats?

  • Strengthens your core
  • Reduces the risk of injury
  • Burns calories
  • Strengthens the muscles of your lower body
  • Boosts athletic ability and strength
  • Can be done anywhere

What Muscles Do Squats Work?

The standard squats mainly targets the lower body muscles such as 

  •  gluteus (buttocks)
  • quadriceps (front of the thigh)
  • hamstrings (back of the thigh)
  • adductor (groin)
  • hip flexors
  • calves
drawing of the muscles affected by doing squats

How to Do a Squat?

  • Start with your feet slightly wider than hip-width apart.
  • Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position.
  • Lower your hips until your thighs are parallel or almost parallel to the floor.
  • You should feel the squat in your thighs and glutes.
  • Pause with your knees over, but not beyond, your toes.
  • Exhale and push back up to the starting position.
6 steps of doing a perfect squat

General Tips for Doing a Squat 

  • Stand straight with feet hip-width apart.
  • Tighten your stomach muscles.
  • Lower down, as if sitting in an invisible chair
  • Straighten your legs while lifting back up.

How Many Squats Should You Do a Day 

If you are a beginner, try to start with 12-15 squats in 3 sets and slowly increase the count over time. An average active person can do 50-100 squats per day.