Squat

Squat is an excellent bodyweight exercise and used to build strength and endurance of hip, thigh and leg muscles.

Form

• Stand with your feet shoulder-width apart, with your toes pointing forward or slightly out.
• Engage your core and keep your back straight. Look straight ahead, not down.
• Begin the squat by bending at the hips and knees, lowering your body down as if you were sitting back into a chair. Keep your weight in your heels and avoid letting your knees extend past your toes.
• Continue to lower your body until your thighs are parallel to the ground or your hips are lower than your knees.
• Push back up to the starting position by straightening your hips and knees.
• Repeat the exercise for the desired number of reps.

Muscles recruitment

1. Quadriceps
2. Gluteus
3. Hamstrings
4. Gastrosoleus
5. Erector spinae
6. Core muscles

Progressions

• Start with bodyweight variations.
• Progress towards weighted squats.

Variations

• Normal squat
• Split squat
• Bulgarian split squat
• Sumo squat
• Barbell squat
• Jumping squat
• Pistal squat
• Shrimp squat

Benefits

• Increased Strength: Squats target multiple muscle groups in the legs, hips, and core, helping to build strength and power in these areas.
• Improved Balance and Stability: The squat exercise requires coordination, balance, and stability, which can help improve overall functional movement and reduce the risk of injury.
• Increased Muscle Mass: Squats are a compound exercise that recruits multiple muscle groups, leading to increased muscle mass and improved overall body composition.
• Better athletic performance: Squats can help improve performance in activities that require lower body strength and power, such as running, jumping, and weightlifting.
• Improved flexibility and mobility: Squats require a good range of motion in the hips, knees, and ankles, which can help improve overall flexibility and mobility.
• Better posture: Squats help strengthen the muscles in the lower back, hips, and core, which can improve posture and reduce the risk of back pain.
• Increased calorie burn: Squats are a high-intensity exercise that can help increase heart rate and calorie burn, making it an effective way to lose weight and improve cardiovascular health.