She recommends the following tips:. As for how low to go in your squat, that depends on your goals, says Weissner. Squats can and should! Consider your fitness goals, Buskirk suggests. That being said, everyone can benefit from doing some squats from time to time.
Just make sure to take rest days off from squats, too. Performing squats times each week is ideal, Weissner says. Aim for squats and work up to sets per workout. Performing different squat variations can keep your body challenged and allow you to work even more muscle groups at once which is handy if you are pressed for time.
Try adding the following squat variations into your weekly routine:. For more of a HIIT movement, try integrating jumps. The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength Cond J. However, if you do use weights be sure to squat correctly to avoid injury. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too. Not many exercises can claim to recruit so many muscles at the same time!
Improving your flexibility should be part of any well-rounded workout training plan. Our muscles, tendons and ligaments become less elastic with age so doing all we can to slow down this process is a good idea. Squatting regularly will see you limber up and become more flexible as the exercise involves bending and stretching of the leg muscles. Not only do they develop leg strength, they also work out your core, stabilising muscles.
These muscles help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls. The effort required to squat helps strengthen your cardiac muscles and improve your lung capacity, especially once you start adding weights. Most athletic and workout injuries involve weak ligaments, connective tissues and stabiliser muscles muscles that aren't directly involved in a movement, but work to keep you steady so that your primary muscles can do their job.
Squats actually help to strengthen these supportive tissues, which can mean the difference between an injury or not. Remember, though, technique is paramount when performing any exercise — including squats — in order to avoid injury. As squatting engages your hips, knees and ankles at the same time, the load not only helps build muscle, but also improves joint health and joint strength. As squatting is a load bearing exercise, it helps with overall strength which is great for younger people, and also older people who may have a low bone density.
The strengthening will therefore help with injury prevention. The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously. Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads.
They also help you perform athletic-related activities. Adding squats to your workouts can help boost your exercise performance, decrease your risk of injury, and keep you moving more easily throughout the day. But these are just a few of the benefits. Keep reading to learn more about the rewards you can reap from doing squats and variations you can try for added benefits. The obvious muscles targeted are in the lower body, but in order to do this compound exercise correctly, you also need to use several muscles above your waist.
In addition to the lower body , the squat also targets your core muscles. These muscles include the rectus abdominis , obliques , transverse abdominis , and erector spinae. Known as a bodyweight squat or an air squat , the most basic type of squat uses just your body weight for resistance.
Variations of the squat can include weights, like barbells or dumbbells, resistance bands, or yoga balls. The list of squat benefits is lengthy, but to summarize and point out the top picks, here are seven key benefits of doing squats.
Having strong core muscles can make everyday movements like turning, bending, and even standing easier. Not only that, but a strong core can improve your balance, ease pain in your low back, and also make it easier to maintain good posture.
A study that compared core muscle activation during a plank with back squats found that back squats resulted in greater activation of the muscles that support your back. Based on these findings, the researchers recommended targeting the core muscles with back squats to reduce the risk of injury and to boost athletic performance.
Plus, incorporating squats in your overall workout routine also helps strengthen your tendons, ligaments, and bones, which, according to the American Council on Exercise , may help reduce your risk of injury.
Calorie burning is often equated with aerobic exercises such as running or cycling. But performing high-intensity, compound movements like the squat can also crush some serious calories. For example, according to Harvard Medical School , a pound person can burn approximately calories doing minutes of vigorous strength or weight training exercises, like squats.
Overall, keeping your head up and eyes forward, and ensuring your knees stay in line, will help you maintain proper squat form. Once you've mastered the basic squat, there are different types of advanced variations you can do for added strengthening. This type of squat can improve agility and provide cardiovascular benefits, as it is a bit more active and gets your heart pumping. Follow the steps for a regular squat, but when you hit the bottom of your squat, drive hard through your legs and jump up.
Land softly to complete the move. For more strength training moves that benefit cardiovascular health, read about the best type of exercise for heart health.
Because you'll be holding added weight over your head, these types of squats can also target your upper body muscles, including your shoulders and triceps. To do an overhead squat, you'll need a barbell. Don't add any weight at first to give yourself time to adjust to the barbell without additional strain. Once you master this variation, you can consider adding more weights to the barbell, but make sure you have a spotter if you do.
If you don't want to do an overhead squat, but want to squat with added weight, you can also try holding a dumbbell or kettlebell in front of your chest as you perform a regular squat. Squats are one of the most effective and beneficial lower body exercises for your health. You can incorporate squats into your workout routine by doing three sets of 10 , about two to three times a week. Remember these four tips to maintain proper squatting form and get all the health benefits safely:.
Finally, if you're recovering from an injury or have sensitive knees, be sure to check in with your doctor before doing squats.
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