Exercise is essential not only for a healthy and long life but also for a fit appearance. If you want to balance your calorie intake, burn fat, and maintain muscle density in your body, you can try cardio exercises like running, swimming, and cycling. However, if you want to shape your body and achieve a flawless appearance, you should also include exercises with targeted effects in your routine. To strengthen your leg and glute muscles, you should regularly do squats. Squat is a highly popular exercise, and to perform it correctly, you need to be familiar with all its details.
What is a Squat?
Squat is one of the most commonly preferred exercises in bodybuilding. It is performed by slightly sitting down towards the ground and then standing back up, making it highly effective in shaping the lower body. The word “squat” itself means “to crouch,” and it can be easily performed by both men and women. The squat movement is a functional activity that we routinely perform daily, whether you are 10 years old or 80 years old. Moreover, after deciding to do this exercise, it doesn’t matter where you are. You can do squats at home, at school, in the office, or even while on vacation, dedicating as much time as you want.
Most of us associate this movement with strength training or a specific sports branch, but we actually perform various versions of it in our daily physical activities. Squat is undoubtedly the most popular exercise used by both athletes and fitness enthusiasts. Its use to develop the muscle endurance, volume, and strength of the lower body is a sufficient reason for the squat exercise’s popularity. In this article, you can find all the information you need to eliminate common technical mistakes in the movement, and maximize safety and performance.
What Are the Benefits of Squats?
Regularly performing squats yields impressive results when you aim to strengthen your upper leg and glute muscles. Squats shape your lower body and help strengthen your abdominal and back muscles. Since it works multiple muscle groups simultaneously, it increases the steroid levels in your body. Steroids, in turn, accelerate metabolism, muscle development, and fat burning. Additionally, squats play a role in increasing bone density and strengthening the spine and knees.
Squatting and standing up might not sound like a glamorous exercise, but squats are a significant support for your performance in the most exciting sports activities. As the squatting and jumping distance in squats increases, the activation of muscles in your lower body also increases. You can achieve the tight and strong legs needed for running by regularly doing squats. If you enjoy working with weights, you can enhance your clean and snatch skills with squats. Squats are also beneficial in sports that require jumping, such as basketball and volleyball.
The time it takes for squats to be effective depends on many different variables, including the athlete’s muscle mass, fat percentage, exercise habits, and health status. To achieve more effective results, you can support squats with cardio exercises and weight training.
Which Muscles Do Squats Work?
When it comes to losing fat and achieving a muscular, fit body, exercises that work multiple muscles simultaneously are often preferred to save time. One of the reasons squats are so popular is precisely because of this. So, what areas of the body does the squat work by stimulating large muscle groups with each repetition?
Quadriceps (Front Thigh Muscles)
The quadriceps muscles are a large muscle mass located at the front of the thigh and significantly impact your mobility. These muscles are intensely worked as you stand up from the squat position.
Hamstrings (Back Thigh Muscles)
This large muscle mass runs from the hip to the knee at the back of the leg. To effectively work these muscles, which are important for a tight leg appearance, you can perform the squatting motion more slowly.
Glutes (Buttocks Muscles)
The responsibility for the round shape and tight appearance achieved through squats lies with the glute muscles. This dense mass, composed of several different muscles, provides significant support for the spine. During each squat and rise, your glute muscles work and tighten.
In summary, the squat exercise works:
- Quadriceps: Front of the thigh, crucial for movement.
- Hamstrings: Back of the thigh, important for a toned leg appearance.
- Glutes: Buttocks, providing support for the spine and contributing to a round and firm appearance.
ABS (Abdominal Muscles)
The abdominal muscles, which wrap around the front and sides of the abdomen, significantly impact the body’s appearance and enhance sports performance. Every time you bend forward during a squat, your body engages your abdominal muscles to balance the load. Using weights during squats will increase the effectiveness of the exercise.
Back Muscles
These muscles, covering a large area from the nape to the hips, are responsible for balancing the body’s load during squats, just like the abdominal muscles. They work actively throughout the exercise.
Benefits of Squats
- Increases Muscle Mass: Helps increase body muscle mass, thereby boosting basal metabolic rate and fat burning. Supports weight loss and helps maintain form.
- Strengthens Key Muscles: Strengthens the back, shoulder, waist, and leg muscles, which are used most in daily life.
- Improves Muscle Endurance and Strength: Enhances muscle endurance and strength.
- Increases Flexibility: Improves joint and connective tissue flexibility.
- Supports Core Stability: Strengthens abdominal muscles, aiding in stabilizing the torso and preventing posture problems.
The benefits of squats are evident, as the exercise involves squatting and standing up, working multiple muscles simultaneously. To avoid underestimating such a comprehensive exercise, it’s essential to maintain proper form and balance to prevent muscle injuries. Here’s how to do a correct squat step by step:
Step-by-Step Guide to a Proper Squat
- Prepare Your Body:
- Stand up straight to start the exercise.
- Take a squatting position by slightly bending your knees.
- Position your feet shoulder-width apart at a comfortable distance.
- Your feet should be turned outwards at a 5° to 8° angle, not directly facing forward.
- Stabilize Your Feet:
- Ensure your feet are firmly planted on the ground for a safe squat exercise.
- Make sure the surface is non-slippery; you can place a mat on the floor before starting the exercise.
- Keeping your feet stable on the ground is crucial for balancing the load on your muscles.
- Look Straight Ahead:
- During the squat, keep your chest and head upright.
- This prevents undue strain on your spine.
By following these guidelines, you can maximize the benefits of squats while minimizing the risk of injury.
Squatting with Slow Movements:
Now that your body and posture are ready, you can start the exercise. Bend your knees and, while inhaling, lower your hips towards the ground. Squat slowly, making sure your knees do not go past your toes. This way, you can work your muscles effectively without overstraining them.
Find the Depth That Suits You and Hold:
The correct depth for a squat is when the backs of your thighs are parallel to the ground. However, especially if you are a beginner, the best depth for you is the one you can reach without pain. Try not to go below the depth where your thighs are parallel to the ground. Also, be careful not to push your hips too far back to avoid increasing the load on your spine. Once you have squatted to the position that suits you best, hold for a moment to take a deep breath.
Stand Up:
Exhale as you stand up. Make sure your feet are firmly planted on the ground, and use your heels for support as you rise. During the squat, inhale as you lower your body and exhale as you stand up. Try to maintain your breathing rhythm.
Common Squat Mistakes:
The execution of each step in a squat is as important as how it is performed overall. Small oversights can reduce the effectiveness of your workouts and even lead to serious injuries. Here are some mistakes to avoid while doing squats:
- Not Warming Up Properly:
- Failing to warm up can increase the risk of injury. Always start with a good warm-up.
- Not Tightening the Muscles:
- One common mistake is not keeping the muscles tight. To maintain your posture, be aware of your muscle tightness and keep it steady. Keeping your muscles tight during weighted squats will also yield better results.
- Not Locking the Hips:
- One of the most serious mistakes is not locking the hips. If you lock your knees instead of your hips, it will transfer all the load to your upper legs and spine, causing significant pain even after a few repetitions. Squeezing your hips every time you squat and stand up activates your glute muscles more.
- Not Keeping the Chest and Back Upright:
- During the squat, you should keep your chest and back upright and look straight ahead. Looking up or down can increase the load on your neck and spine, leading to injuries. Additionally, not keeping your head upright can negatively affect your performance.
- Letting Knees Go Past the Toes:
- It’s important that your knees don’t go past your toes while squatting. However, starting the movement by bending your upper body can excessively strain your spine. Focus on your hips as you bend and ensure your spine remains in a vertical position.
- Allowing Knees to Turn Inward:
- Your kneecaps should not turn inward while squatting. Otherwise, the load balance in your body will be disrupted, and some muscles may be overstrained.
By paying attention to these points and avoiding these common mistakes, you can perform squats effectively and safely, maximizing their benefits for your body.