Squat exercises aren’t just for athletes. You can do them as part of your regular exercise routines. Rowden (2021) states that squatting is a popular exercise that targets the muscles in the legs, lower back, and core. It can help people strengthen their muscles and burn fat. However, performing a squat without learning the proper form can cause injury. A wide range of cardiovascular and strength exercises can help people improve their overall health and fitness. Each type of exercise targets specific muscle groups to strengthen them and improve flexibility or prevent injury.
Rowden (2021) states that a traditional squat involves the following steps. First, stand with the feet shoulder-width apart and the toes pointing slightly outward. The arms should be straight out in front. Next, bend the knees to push the hips backward, keeping the back straight and the torso upright. The movement is similar to sitting back in a chair. Finally, once the knees reach a 90-degree angle or lower, push back up through the feet to straighten the legs.
There are various health benefits that you can get from performing squats. According to Sachdev (2021), they strengthen your lower body, targeting your glutes and quadriceps. They also make you use your core muscles. Other muscles that benefit from squats are your hip muscles, calves, hamstrings, and obliques. Furthermore, squats burn calories and might help you lose weight. They also lower your chances of injuring your knees and ankles. As you exercise, the movement strengthens your tendons, bones, and ligaments around the leg muscles. It takes some of the weight off your knees and ankles. They help make your knees more stable, too.
Moreover, experts regard squats as among the most effective exercises for enhancing athletic performance based on a study conducted by Myer et. Al. (2014). But, just a few reminders, people who squat without proper form may experience knee pain. They can help prevent this by ensuring that the knees stay in line with the feet during the squat. Squatting with weights can increase the risk of injury, including damage to the knees or lower back, when a person does not perform the exercise correctly. Anyone performing weighted squats for the first time should consider seeking the guidance of a trainer.
Indeed, squats are lined up along the most effective strength-training exercises around. The repetitions and duration of performing squats depend on your ability. If you’re not working out already, talk to your doctor before you get started. They can let you know if squats are safe for you to do. You might also want to think about working with a professional-strength trainer, who can make sure you’re using the right form.
PNFP-ZDS Marie Claire A. Gaas
References:
Sachdev, P. (2021). Health Benefits of Squats. Retrieved October 14, 2021, from the WebMD website: https://www.webmd.com/fitness-exercise/health-benefits-of-squats [Last updated: June 22, 2021]
Myer, G. D., Kushner, A. M., Brent, J. L., Schoenfeld, B. J., Hugentobler, J., Lloyd, R. S., Vermeil, A., Chu, D. A., Harbin, J., & McGill, S. M. (2014). The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and conditioning journal, 36(6), 4–27. https://doi.org/10.1519/SSC.0000000000000103 [Retrieved October 14, 2021]
Rowden, A. (2021). What are the benefits of performing squats? Retrieved October 14, 2021, from the Medical News Today website: https://www.medicalnewstoday.com/articles/benefits-of-squats [Last updated: March 30, 2021]
