Human’s have been doing squats since time in memorial. Squat is a natural movement that humans have been doing since they existed. The great ‘ Gama’ became a world champion wrestler in 1910 using the Squat routine.
It is one of the important exercise and known as the ‘King of all exercises’. Squat is a compound full body exercise as more than one joint are involved during the squats. It works your whole body from head to toe.
You squat by bending through your hips and knees wit weight on your upper back until your hips come over your knees.
Squats targets Quadriceps, Gluteus ( hip0 muscle) maxims and hamstrings primarily and Gluteus medias, Gluteus minimus, Adductors , Gastrocnemius , soleus , Erector spine secondary muscles. Squats helps in gaining overall strength and muscles.
Even if you do not do aggressive workouts or gymming , doing squats daily is a good form exercise. There are several benefits of doing squats. Lets look at each of them
Benefits of Squats:
- Burn More Calories
As I have mentioned above, Squats exercise is multi joints or compound movement as it targets maximum muscles. Once maximum muscles are targeted it helps to burn more calories.
- Burn Fats
Squat targets multiple muscles at a time as a result of which testosterone level increases which in turn helps to burn more fats.
- Build balance and Posture
The Squats exercise enables to build balance as well as good posture.
- Makes knee and hip joint strong and flexible
Contrary to the popular belief that squats aren’t bad for your knees and lower back. In fact, if done properly under proper guidance you will strengthen the muscles surrounding your knees and lower back. Squats helps to make knee and hip joint stronger and flexible.
- Improve blood circulation
Squat exercise helps to improve blood circulation to the entire body due to which the muscles get more oxygen and essential nutrients.
- Squat exercise increases core strength
Squats with the proper posture will help to improve core strength.
How to perform basic squats
Stand with your feet, hip, back straight and shoulders apart. Move your hip back and bend your knees. Knee joint and hip joints should be moved at the same time. For better balance you can raise your arms in the front till shoulder level. Then return to the standing position. This should be repeated 10 times and 3 sessions of 10 each should be done.
Breathing during the Squats
Breathing is very important in any exercise. Inhale while going down and exhale while coming up.
To make this exercise more intense you can use dumbbells or barbells .
Who should avoid squats
The persons suffering from already existent knee injury and sleep disk (lower back pain) should avoid squats
Disclaimer: Before starting any form of exercise please take your physician and trainer’s advise