How to Do Squat Exercises Effectively
How to Do Squat Exercises Effectively – If you are doing gym regularly then all of you are well aware of the squat exercises. Squats are very beneficial exercises in order to train your lower body and core muscles, if done on regular basis; it helps to define the thighs and buttocks. You can perform these exercises anywhere as you are only using your body weight. Squats are one of the most foundational functional movements in our lives. So in this article we are going to share the important tips to do squats effectively.
While doing Leg Exercises in gym squat are the most common leg exercise which helps in improving the leg strength. So if you really wanted to get strong and muscular legs then start doing squat exercises and follow the below mentioned tips regarding how to do squats properly in order to get best results.
Why Squat Exercises are beneficial?
Before the tips to do squats effectively the main question arises that why squat exercises are beneficial. Don’t worry we’ll let you know why squat exercises are beneficial. Squats are the King of all exercises as these exercises affect your ability to live a full and healthy life. Below are the benefits of squat exercise:
- Builds muscle in your entire body
- Burn Extra Fat
- Tone your backside, abs and entire body
- Reduces the chances of injury
- Maintain mobility and balance
- Enhances your sports performance- run faster and jump higher
- Functional exercise makes real life activities easier.
- Helps in waste removal
How to Perform Squats in Right way?
Now the question arises that how one can perform squats correctly in order to get best outcome. Squats have long been criticized for being destructive to your knees, but studies have shown that when done properly, squats actually improve knee stability and strengthen connective tissue.
- Warm up
- Stand with the feet just over shoulder width apart
- Keep the back in a neutral position, and keep the knees centered over your feet
- Slowly bend the knees, hips and ankles, lowering until you reach a 90-degree angle
- Return to starting position, repeat 15-20 times, for 2-3 sets for beginners (do this 2-3 times a week)
- Breathe in as you lower, breathe out as you return to starting position
Presentation Shows How to Do Squat Exercises Effectively?
How to do Squats Effectively (Tips and Techniques)?
There are several tips for proper squat form & Technique available in the web. But the main tips and techniques to do squats properly are illustrated below
Hip Hinge: When most of the people perform squat, the knees get protruded far over the toes, the butt goes straight down, and the heels come off the floor. This occurs because proper squat technique needs some hip flexibility, proper balance, and a “hip hinge”. Every time you squat you should hinge your hips so that your butt moves backwards during the downward phase of the squat, your knees will no longer protrude well over your toes (if you are tall, this may happen, but make sure it does not put pressure on your knees). Finally, the pressure of the squat will be on your heels instead of your toes and you will be able to get more depth to your squat.
Chest out/ Shoulders Back
Make sure that your spine is in proper alignment. Keeping your shoulder back and chest out, your lower back will most likely have the proper natural curve. If you round your shoulders and sink your chest in, your spinal alignment will be thrown off.
Straight Head Position
One common mistake people make when they squat is rounding their necks, or looking down at the ground. The spinal alignment is automatically thrown off, that makes the squat a very risky exercise, especially if you are using a lot of weight. You can pick a spot on the wall that’s in line with your eyes as you stand straight, and then you can squat down, keep your eyes on that spot. Your head will be automatically in the correct position.
Exhale up/ Inhale down
Breathing is very essential for squatting in particular as it is a challenging exercise. Improper breathing can make you light headed, or nauseous, and in extreme cases, some people even black out.
As you are lowering yourself, make sure to take a deep breath in, then as you are pushing up, breathe out forcefully. Keep this breathing pattern always. Towards the last few reps, you may consider taking a few extra breaths at the top of the squat position as you are standing for some extra energy.
Athletic Stance, Toes pointed out
You can use an athletic stance for the squat so that the knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps in stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg). One mistake when people use too much weight is that one or both knees will cave in towards their center. Make sure to keep your knees out and choose weight that is appropriate for your level.
If you really want to get strong legs the follow the above mentioned tips to do squats effectively in order to get bets results. Make sure to follow the tips as it will greatly help you in performing better and also helps in preventing injuries.