Squats are a dynamic strength training exercise that require many muscles in your upper and lower body to work together.
Many of these muscles play a role in your everyday movements like walking and bending.
At East Park Gym we're big fans of squats and believe that they offer many advantages when performed correctly.
Keep reading to discover the top 10 benefits of squats.
Benefits Of Squats
1. Strengthens Core Muscles
Squats can strengthen your core muscles which can help make everyday actions like turning, bending, and standing easier.
A strong core can also help you maintain good balance, eases low back pain, and supports good posture.
2. Help Reduce Your Risk Of Injury
When you make your lower body muscles stronger you can do whole-body movements better with the right posture, balance, flexibility, and posture.
Also, adding squats to your workout routine can boost the strength of your tendons, ligaments, and bones, which might lower your chances of getting injured as per a study conducted by the American Council on Exercise.
3. Burn Calories
High-intensity compound exercises like squats can help you burn a lots of calories.
For example, the Harvard Medical School states that a 155-pound individual can burn about 223 calories in 30 minutes of vigorous strength or weight training, which includes squats.
4. Different Squat Variations Can Help With Motivation
Squats can be done in various ways. Once you get the hang of the basic squat you can explore other types like wall squats. Trying different squats keeps the exercise fun and works different muscles.
You can do squats using just your body or you can use weights such as dumbbells or try squatting with resistance bands to help prevent boredom of the same exercise.
5. Boosts Athletic Performance And Strength
If you play a sport doing jump squats in your workouts can potentially help you develop explosive strength and speed. This can ultimately help your performance in the sport.
A study from 2016 looked into the effects of jump squat training done three times a week for eight weeks. The results of the study led the researchers to conclude that jump squat training can improve various aspects of athletic performance.
6. Can Be Performed Anywhere
To perform bodyweight squats you don't require any equipment. All you need is your body and enough space to lower your hips as if you were sitting down.
This makes squats a convenient exercise that you can easily add to your workout routine.
7. Strengthens Lower Body Muscles
The muscles in your lower body are super important. They help you do everyday things like getting out of bed or sitting in a chair.
Doing strength training exercises like squats help build these muscles which in theory should make them stronger and more toned. Muscles worked when you squat include your glutes, quadriceps, hamstrings, adductors, hip flexors, and calves.
8. Improve Joint Health
You might be familiar with the saying "use it or lose it." This idea also applies to your joints.
When you perform squats you involve your knees, hips, and ankles. This not only helps build muscle but also enhances the strength of the tendons, bones, and ligaments that form your joints.
9. Improved Confidence
Squats work on your glutes and thigh muscles.
Whether you're climbing stairs or dancing, stronger leg muscles can help boost your confidence and make daily tasks easier.
10. Can Help You Feel And Look Good
Squats help shape your legs and buttocks by targeting the glutes and inner thigh muscles, potentially boosting your self-confidence as you notice positive changes in your physique.
How To Do A Squat
We've complied a list of instructions to help you preform the basic squat.
1. Stand with your feet hip-width apart and your toes slightly turned out. You can stand in front of a mirror to help.
2. Extend your arms straight in front of you.
3. Bend your knees and push your hips back while keeping your upper body upright. Keep your back straight and imagine sitting in a chair.
4. Once your legs are at a 90 degree angle to the ground use your muscles to push up and stand straight again.
5. Repeat and feel the workout!
Once you've mastered the basic squat you can experiment with different squat movements to unlock a whole range of key benefits.
Watch the video below to help you perform squat exercises correctly.
We hope you enjoyed reading our article on the “10 Benefits Of Squats”.
To conclude, squats require proper form to unlock the many benefits. Squats primarily targets your lower body and core muscles which can help improve core strength in addition to other advantages.
It's always advisable to consult a professional before starting a new great workout to ensure it's a good idea based on your overall health.
Professionals can also advise the type of squat you should do and monitor your range of motion to ensure you are doing it correctly.
At East Park Gym we believe that squats are one of the most effective exercises to incorporate into your health and wellness plan to help the body achieve option fitness.
Our experienced instructors are always happy to provide expert guidance and exercise programs for our gym members.
To schedule a show round of our outstanding gym in Wokingham simply sign up for a complimentary tour and day pass today.
Frequently Asked Questions Related To: 10 Benefits Of Squats
Q: What are squats?
A: In simple terms, a squat is like standing from a sitting position. When done correctly squats are a great exercise that can increase your calorie burn, reduce the risk of injuries, and more.
Q: What is the main benefit of the squat?
A: When done properly squats can help strengthen your leg and back muscles. This effective exercise can increase your calorie burn, reduce the risk of injuries, enhance your core strength, and improve your balance and posture.
Q: Is squatting good for weight loss?
A: To burn fat you need to work your entire body. While any strength-training routine contributes to this, compound exercises like squats involve moving multiple joints and muscle groups. This can result in burning more fat.
Q: Who should not do squats?
A: If you have a back injury or knee and ankle weakness squats are not recommended. Since squats may not be suitable for everyone, it's always wise to consult a healthcare professional to reduce your risk of injury.
Q: What are the disadvantages of squats?
A: One of the disadvantages of squatting with weights is that it can increase risk of injury especially to the knees or lower back when the exercise is not executed correctly. If you're new to weighted squats it's advisable to seek a trainer for guidance.
Q: Should I keep squatting if it hurts?
A: Pain while squatting is often a result of improper technique or using excessive weight. Stop when you feel muscle discomfort, but keep up with regular exercise to gradually increase the pain-free range as your thigh, buttock, and core muscles strengthen. After a few weeks of squatting this exercise should become easier.
Q: What muscles do squats work?
A: Squats target many muscles groups. This includes lower muscles such as the gluteus maximus, minimus, and medius, quadriceps, hamstrings, adductors, hip flexors, and calves. Squats also work your core muscles which include the rectus abdominis, obliques, transverse abdominis, and erector spinae. If you perform other squat variations such as a back squat or overhead squat you'll also work the muscles in your shoulders, arms, chest, and back.
Q: Is squatting good for you?
A: If you're able to do squats they're a great exercise to incorporate into your workout routine as when preformed correctly they help strengthen leg and back muscles. Squats offer many other benefits too.
Q: Do squats build muscle?
A: Squats can help strengthen core muscles making daily actions like twisting, bending, and standing more manageable. A sturdy core can improve your balance, help improve lower back discomfort, and maintain good posture.