Squats are compound exercises that promise to burn calories, strengthen your core, and build lower body muscles. Read to discover all the fitness benefits of squats and why you should perform this exercise.
When it comes to building lower body strength, nothing beats squats! This exercise stands out as one of the most effective complete compound movements for improving lower body muscular strength. Compound exercises, for those unfamiliar, engage multiple joints and muscle groups simultaneously, improving physical strength and functionality. Squats specifically target key areas such as the quads, hamstrings, glutes, abs and calves. In addition, they work the central muscles. Incorporating squats into your workout routine can significantly improve your overall fitness performance and mitigate the risk of injury. To benefit even more from squats, you can also perform different variations of squats.
Benefits of squats
Here are 10 reasons why you should perform squats regularly:
1. Builds strength and muscle mass
Squats primarily target the quads, hamstrings and glutes, but they also work the muscles of the core, back and even the shoulders and arms. A study on the comparison between squat and deadlift for lower body strength published by the Journal of Human Kinetics found that squats involve multiple muscles in your lower and upper body. This helps build overall body strength and muscle mass.
2. Improves Core Strength
A strong core is crucial for balance, stability and overall health. Squats engage the core muscles, including the rectus abdominis, obliques, and transverse abdominis, as they help stabilize the body during movement. “Better core strength helps improve posture, reduce the risk of back pain, and improve overall fitness,” says fitness expert Jashan Bhumkar.
3. Improves flexibility
The constant movement during squat exercises, which involve bending and stretching the hips, knees and ankles, helps improve flexibility over time. This increased range of motion can help prevent injuries, reduce muscle stiffness, and improve mobility. If you have a flexible body, it’s easier to move around and perform tasks that require bending and lifting.
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4. Burns calories and aids weight loss
Squats are a great calorie-burning exercise because of the large muscle groups they work. The more muscle mass you build during exercise, the more calories you burn. Additionally, building muscle through squats can increase metabolic rate, meaning you burn calories even when resting. This makes squats an effective exercise for weight loss.
5. Improves Heart Health
Doing squats can improve blood circulation throughout the body, which is beneficial for cardiovascular health. Better circulation helps deliver oxygen and nutrients to muscles and organs more efficiently. Additionally, because squats are a high-intensity exercise that elevates your heart rate, they may improve heart health and cardiovascular endurance over time, according to a study published by Scientific reports.
6. Strengthens bones and joints
Weight-bearing exercises like squats are known to improve bone density, which is essential for preventing osteoporosis and maintaining strong bones as you age. “Squats also strengthen the ligaments and tendons around the knees and hips, providing better joint support and reducing the risk of injury,” according to Bhumkar. Additionally, squats are also great for strengthening the spine.
Read also : Squats or lunges: which exercise is best for losing weight?
7. Promotes Better Posture
Good posture is essential to prevent pain and maintain balance. Squats work the core and back muscles, which are essential for maintaining good posture. Performing squats regularly can help correct muscle imbalances and weaknesses that contribute to poor posture, leading to a more balanced body.
8. Balances hormones
Engaging in high-intensity exercises such as squats can stimulate the release of growth hormones and testosterone, which are essential for muscle growth and overall physical development. This hormonal surge can improve muscle repair, increase muscle mass, and improve overall strength and endurance.
9. Improves balance
In addition to improving leg strength, squats are also known to promote balance and coordination. Squats work your core muscles, which helps you maintain balance and mobility. It can also help improve posture, reducing the risk of falls and injuries.
10. Promotes good humor
Physical exercise, including squats, has been shown to have significant mental health benefits. In fact, exercise releases endorphins, natural mood elevators, known to promote good mood. “Regular exercise can also help improve sleep quality and reduce stress symptoms,” says Bhumkar.
Squat variations
Squats are a foundational exercise that helps build lower body strength, and their variations target different muscles and offer unique benefits. Here are 7 different ways to perform squats for maximum benefits:
1. Jump and squat
Start in a squat position, then jump as high as possible and land gently in a squat position. It primarily works the quadriceps, hamstrings, glutes, and calves, while also improving plyometric strength.
2. Goblet squat
Hold a dumbbell or kettlebell close to your chest while you perform a squat. It targets the quads, glutes, hamstrings and core. The weight in front of you helps maintain an upright position, which is beneficial for beginners learning the squat.
3. Sumo squat
With a wider stance and toes pointed out, the sumo squat targets the inner thighs and glutes more intensely than a standard squat. This variation helps improve hip flexibility and lower body strength.
4. Squat holds
This variation includes a jumping jack squat, making it a great cardio exercise. Start with your feet together, jump into a wide squat, then return to the starting position.
5. Pistol Squat
The pistol squat involves squatting on one leg while the other leg is extended forward. This requires significant strength, balance and flexibility, engaging the quadriceps, hamstrings, glutes and core.
6. Bodyweight Squat
This is one of the most popular lower body exercises. It primarily targets the quads, hamstrings, glutes, and core, making it a staple of many workout routines.
Also read: Bulgarian split squat: tone your glutes with this exercise
7. Box Squat
Box squats are performed by squatting on a box or bench and then standing up again. This variation helps achieve proper squat depth and is especially useful for improving technique and strength.
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