If you’ve ever tried to keep up with your kids, carry groceries, or even sit down at your desk, you’ve used the muscles worked by squats. Squats are one of the best exercises for building lower body strength and improving flexibility. They can help in everyday activities, like bending down to tie your shoes or picking up something heavy.
Why Squats Are Important
Squats are a basic movement pattern that everyone can benefit from. Whether you’re an athlete, a parent, or just someone looking to stay active, adding squats to your routine can help. They work your glutes, quads, and hamstrings while also engaging your core. That means they strengthen muscles you use all day long.
How to Do a Basic Squat
- Start with your feet shoulder-width apart.
- Lower your body by bending your knees, like you’re sitting in an invisible chair.
- Keep your back straight and chest up.
- Go as low as you can while keeping your heels on the ground.
- Stand back up by pushing through your heels.
Make sure to avoid common mistakes like letting your knees go past your toes or rounding your back. It’s helpful to practice in front of a mirror or have a friend check your form.
For beginners, it’s best to start with just your body weight. As you get stronger, you can add dumbbells or a barbell to make the exercise harder. Emily Sanchez, a personal trainer and busy mom, says, “I love adding squats into my daily routine. They help me stay strong and keep up with my kids!”
Benefits of Squats
Squats have a ton of benefits. They help you build muscle, burn fat, and improve your balance. Here are some key advantages:
1. Strengthens the lower body
Squats target your legs, especially your quads and glutes. This strength can make everyday tasks easier, like walking up stairs or lifting heavy things.
2. Improves flexibility
Squats help you move your hips and knees through a full range of motion. This flexibility can prevent injuries and keep your joints healthy.
3. Boosts core strength
When you squat, your core muscles work to keep you balanced. Over time, this helps strengthen your abs and lower back, which can improve posture.
Variations of Squats
Once you’ve mastered the basic squat, you can try some variations to keep things interesting and challenge your muscles in new ways.
Goblet Squat
Hold a dumbbell close to your chest with both hands. Perform a squat, keeping the weight steady. This is a great variation if you want to focus on your core while still strengthening your legs.
Jump Squat
Add a jump at the top of your squat for extra power and cardio. This helps to increase explosiveness and speed, which is useful for athletes.
Bulgarian Split Squat
In this variation, you place one foot behind you on a bench and lower into a squat with the other leg. It’s perfect for improving balance and targeting one leg at a time.
Adding these variations into your routine keeps things fun and challenging. If you’re looking for more lower body workouts, check out our guide to lunges and hip strengthening exercises.
FAQs About Squats
What muscles do squats work?
Squats primarily work your quads, glutes, and hamstrings. They also engage your core muscles to help keep you balanced.
How many squats should I do a day?
How many squats you do depends on your fitness level. Beginners might start with 3 sets of 10-15 reps. As you get stronger, you can increase the number of sets or add weights.
Are squats bad for your knees?
No, squats are not bad for your knees if done correctly. In fact, squats can strengthen the muscles around your knees, improving joint stability. Be sure to keep proper form by not letting your knees extend past your toes and avoiding rounding your back.
Squats are a great way to strengthen your legs and improve flexibility. Whether you’re just starting out or adding weights to challenge yourself, squats can improve your overall fitness and help in your everyday life.