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Getting Started: The Basic Squat

Published in Exercise Guide 2 mins read

How to Do Squats?

Mastering the squat is easier than you think! This fundamental exercise strengthens your thighs, glutes, and improves posture. Let's break down the proper technique.

  1. Stance: Begin by standing with your feet shoulder-width apart, toes slightly outward (Cleveland Clinic). Some sources suggest hip-width apart (Real Simple). Experiment to find what's most comfortable for you.

  2. Core Engagement: Engage your core muscles to stabilize your spine (Real Simple). This helps maintain proper form and protects your back.

  3. The Descent: Lower yourself as if sitting in an invisible chair (Real Simple), keeping your back straight and chest up. Your knees should track over your toes, not cave inwards. Stop when your thighs are parallel to the floor, or slightly below (Mayo Clinic). A 90-degree angle at the knee is a common guideline.

  4. The Ascent: Push through your heels to return to the starting position (Mayo Clinic). Maintain core engagement throughout the movement.

Refining Your Squat: Tips and Considerations

  • Range of Motion: Adjust your depth according to your fitness level. Initially, focus on proper form over depth.
  • Foot Placement: Experiment with slightly wider or narrower stances to find what's most comfortable and effective for you.
  • Progression: As you get stronger, consider adding weight (e.g., dumbbells, barbell) (Adidas). Always prioritize proper form before increasing weight.
  • Modifications: If you have knee pain, consider modifying your squat by reducing the depth or performing box squats (New York Times).
  • Focus on Full Body: Remember that squats are a full-body exercise, engaging muscles beyond just your legs (Adidas).

Benefits of Squats

Squats are a dynamic exercise working multiple muscles at once (One Peloton). They offer numerous benefits, including:

  • Strengthening your thighs (quadriceps) and glutes (buttocks).
  • Improving posture.
  • Boosting calorie burn.
  • Contributing to overall fitness and functional strength.

Remember to consult a healthcare professional before starting any new workout routine.

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