Squats are an extremely beneficial exercise. They strengthen muscles and ligaments and improve knee stability by strengthening the connective tissue which helps prevent injuries. It promotes mobility and flexibility and gives you the strength to pick up heavy things correctly, by using the lower body, so you don’t injure your back. There are dozens of squat variations, with the option to include weights, resistance bands, and other equipment.
However, you don’t need any equipment or a gym to do a basic squat. When done properly, they’re a great way to maintain bone density, improve balance, and promote joint health. In addition to working out all the muscles in your legs, it also works out your hips, back, shoulders, arms, and core. It really is a full-body movement. For maximum benefits, here is a step-by-step guide with a few pointers to do the perfect squat.
- Make sure you stretch
Before any movement, make sure your hips are loose to minimize discomfort. It can also help you squat for longer and go lower in your squat. Stretch your quadriceps, hamstrings, hip flexors, and glutes. Low lunges are great for targeting the glutes. Calf raises and moving your ankles in a circular motion helps too.
- Place your feet in the correct position
Your feet should be hip-width (or a tiny bit more) apart, with your toes pointing forward or only slightly out (but no more than 30 degrees). If they’re too close together, there’s less space for your pelvis to drop down. If they’re too far apart, your knees might roll in towards each other.
- Engage your core
Stand tall and breathe in while pulling your shoulders back and slightly lifting your chest without flaring your ribcage. Engage your abdominal muscles as you breathe out.
- Lower into a squatting position
Keeping your upper body as straight as possible, bend your knees and sit down into a squat like you’re sitting down on a chair. Avoid arching backward — – this can put pressure on the lumbar spine. Lower yourself as far as you comfortably can, without leaning your upper body forward more than a few inches. If you are an amateur squatter, you should stop when your thigh is parallel to the floor, or 90-degree knee flexion.
If you have knee issues, it’s best to avoid deeper squats. The deeper the squat, the more the pressure increases. You can clasp your hands in front of your chest or stretch them out in front of you to help balance. When you’ve lowered yourself, you should feel your weight pressing through your heels. Your knees should only slightly press out, and your shins should be perpendicular to the floor.
- Keep the weight in your heels
Your heels shouldn’t be lifting off the floors. Keeping them in contact with the floor reduces pressure on the front of the knee and engages your glutes and hamstrings. If you find that you cannot keep your heels down, you can use weight plates or even a rolled towel and place them under your heels to elevate them for foot placement support.
- Lift yourself back up into a standing position
Place the pressure on your heels and use your glutes and hamstrings as you hinge your hips back into a standing position. Do not lock your knees once you are standing.
More tips:
If you’re struggling to do proper form or you’re new to squatting, you can hold on to a handrail or anything similar. This will help you focus on the hip and knee motions, and take some pressure off your legs.
You should feel the pressure, but you shouldn’t feel pain. If you have pre-existing conditions like osteoarthritis, you should talk to a healthcare professional before attempting this exercise.
It helps to have someone spot you to make sure your form is correct. You can also do it in front of a mirror or film yourself on your phone so you’re able to watch it and make any corrections.
Adding weights is a great way to challenge yourself, change the routine, and add benefits such as increasing core stability. You can start simple with a pair of low-weight dumbbells and add more weight as you see fit. You can hold them down by your side, up by your shoulders, or hold one in front of your chest. You can also incorporate movement with the weights to work out your arms at the same time as the squat — – use a loaded barbell to add weight as well.
To give your lower-body muscles a good workout, aim for three sets of 10-20 repetitions at least three times a week. It won’t hurt to do them every day, but it’s best to give yourself time to recover between workouts.
Helen Jacob | Contributing Writer
