Every gym rat or fitness enthusiast has one motto, never skip leg day. Even though squat is a full body work out, it primarily works up most of the lower body muscles. It is considered as a core work out routine that anyone who wants to get fit or even become stronger should try.
Squats can be done using weights or even body weight. Apart from the regular squat routine, there are various squat variations that you can engage in to help improve results and built lower muscles further.
What Are the Benefits of Squats
1. You become stronger
As stated above squats works up the entire body. As a result, your whole body is likely to become stronger, and your energy levels will rise. An athletes performance is expected to improve as a result. Engaging in daily routines for non-athletes also becomes more natural because of the extra energy one has.
2. Squats can help you shed off extra fat.
Squats are also an excellent fat burning work out. It helps burn the extra calories and converts them into muscles. This tones up the body giving you a good look which is essential for your health and confidence in general.
3. You can get a flat stomach when you squat.
Do you want a well-toned stomach? Well, squats have been known to help tone up your core muscles. To squat easily, you have to tighten your core muscles and straighten your back repeatedly as you go up and down. Over time excess fat on your stomach is shed leaving you with a flat stomach.
4. Squatting straightens your posture.
Squats help to strengthen and straighten your back. Allowing you to have a better walking and sitting posture. Because having a bad posture is known to be a leading cause of backache, squats help you to avoid constant backaches.
How to Squat Properly with Correct Posture
A good number of people do not like squatting merely because they don’t know the proper squatting technique. To have a strong lower and upper body, you have to squat correctly.
Knowing the right technique has a lot of advantages, with avoiding life-threateningInjuries being the main one. Below we are going to show you the proper squatting technique step by step.
1. The starting position for squats is standing straight with your legs apart. Ensure that you will be comfortable and stable at the same time when you start going down. 2.Look forward, push out your chest and ensure that your back is always straight.
3.Slowly start going down as if you are going to sit. Ensure that your knees do not go in front of your toes.
4.When you reach an angle of 90 degrees slowly go up. 5.Repeat this severally until you get the right technique.
Which muscles are built when doing squats?
As stated above squats strengthens the lower and upper body muscles. Below are the muscles that are strengthened when squatting and how.
1. The Hamstring.
Hamstring muscle is found behind the thighs and precisely below the buttocks. They are attached to the knee and gluteus muscle. Hamstring muscles help in the movement of legs.
2. The Quadriceps.
Found on the thighs, a quadriceps is a group of four muscles namely the rectus femoris, vastus intermedius, vastus lateralis, and the vastus medialis. These muscles join the knee and hip joints.
3. Core muscles.
Core muscles are found on the stomach. They help to protect the stomach and other internal organs from any external damage. As you move up and down when squatting the core muscles are strengthened with every movement.
4. Gluteus maximus.
Popularly known as the buttocks, the gluteus maximus is the bodies largest and strongest muscle group. It helps in the movement of the hip and the body’s stability in general.
5. The back muscles.
Scientifically known as the erector spinae, back muscles are some of the most important muscle groups. They protect and strengthen the spinal cord protecting you from injuries.
What muscles do squats work without weights?
Using body weight is one of the best and easier ways to do squats. Squatting without weights helps in strengthening your glutes, core, quadriceps and the hamstring muscles. Apart from those muscles squatting strengthens your knee and hip joints.
Squatting is one of the most important workouts that everyone should try to strengthen your entire body. However, when doing squats ensure that you use the right technique. If you don’t know how to squat appropriately do not be afraid to ask for help from a professional fitness trainer.
If you are a beginner, always use weights that you can manage or use your body weight until you are comfortable and strong enough to use heavy weights.