Are you doing your squats right? Know the benefits and the right way to do it
Simply doing an exercise won't be adequate if one is doing it in the wrong way. Squats may seem easy, but it is very likely to get them wrong.
Some common variations include wall squat, jump squat, basic squat, basic squat, and squat jacks
Varieties of squats with pieces of equipment may include dumbbells squat, overhead squat, barbell back squats, and goblet squat
Several fitness benefits are associated with squats and for the right reasons, almost every workout regime includes squats as one of its major components. Along with muscle strengthening, by squats, one can work on their calves, glutes, hamstrings, and quads all at once. One can choose among the vast variations of the exercise depending on their exercise goals and requirements. However, it all boils down to one question, “Are you doing it right?”. Carrying out an exercise in the wrong way can end up yielding wrong or no results at all. Here is all that you need to know about squats.
Benefits of squats
Here is why squats should be an important part of your exercise routine:
1. Enhanced jumping abilities:
According to the study published in the Journal of Strength and Conditioning Research called “Influence of Squatting Depth on Jumping Performance”, squatting may help improve jumping abilities thereby helping jump higher.
2. Burns fat:
According to a study published in the American Journal of Clinical Nutrition called “Resistance weight training during caloric restriction enhances lean body weight maintenance”, resistance weight training while dieting may help achieve lean muscle and weight management goals. Squats can be extremely helpful in burning extra calories and fat to get a fitter and healthier body.
3. Better sprinting:
Looking for an exercise to enhance your sprinting abilities? Squats may be the right choice for you. Studies such as the study published in PubMed Central called “Relationships Between Vertical Jump and Full Squat Power Outputs With Sprint Times in U21 Soccer Players” shows the benefits of squatting in improving sprinting skills by improving power output.
4. Hormonal benefits:
Although more research is required to get a better insight into this benefit, squats, being a resistance exercise, may help stimulate hormone increase in the body. One such study that backs the claim is published in the Journal of Strength and Conditioning Research called "The Acute Hormonal Response to Free Weight and Machine Weight Resistance Exercise". So if you’re looking for a testosterone boost, a squat is the right way to go.
5. Stronger joints:
Squatting may help improve joints by making them stronger and better functioning. The study published in the National Strength & Conditioning Association titled “Aging: Its Effects on Strength, Power, Flexibility and Bone Density” backs the claim.
How to do basic squats and how much?
For best results, do 3 or 4 sets of 12 reps each. Follow these steps to carry out your squat exercise correctly: • Spread your feet shoulder-width apart with your arms at your side. • Lower yourself by bending your knees to squat and pushing your hips back. • Keep your back straight and sit in the position as if you are sitting on an invisible chair. • Pull yourself up and repeat the process.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a physiotherapist before starting any fitness programme.