Squats: Do it the right way and get benefits from it daily

Exercise does not have the desired impact when it is not done properly and this holds especially true for squats. Squats are one of the most basic exercises suggested to those who want to strengthen their lower bodies quickly and effectively. For anyone who might be wondering how to do squats, this step by step guide might be of help.

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What is the correct way to do squats?

When done correctly, there are plenty of benefits of squats. Squats can help develop the lower body like the legs and the gluteal muscles, as well as keep the joints healthy.  However, doing squats incorrectly can lead to a risk of quite some injuries.

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Materials required

• Basic exercise gear such as a mat, training shoes and so on.

Steps to take

• Posture is important for squats. One must find the right foot-spacing for their bodies before beginning the squats. The feet must be placed as far apart as the body allows or feels comfortable in doing so.
• Next, one should stand tall and straight with the belly tensed inward.
• Beginning from the knees, one should squat with their hands held out in front of them. This is important to remember- and also the place where most people go wrong their first time. A proper squat will not begin at the hip- it will always begin at the knees.
• The trick to achieving the previous step is to imagine as if one were lowering themselves on a seat. The upper body should not lean too forward, while the hips and glutes should be pushed back.
• The knees should not be too bent, or else it will decrease the pressure on the muscles. Ideally, the knees should not cross the level of the toes during a squat. Also, the knee caps should be placed parallel to the toes and should be pointing in the same direction.
• Once the squat is finished, the legs should be straightened to reach the original position again.
• It can be difficult to hold squats for long periods of time. That is why it is advisable to start small and then build up. On average, 30 to 40 squats spread over three to four sets should be sufficient.

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While it is advisable to begin with the simple squat, those in advanced stages can also consider squatting with weights to add increased pressure on the muscles. There is no fixed point to which one must dip during a squat. However, ideally, the hips should go below the knees. The above exercises should be done with the utmost care and under supervision. Any irregularities can result in muscle pain or cramps.

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