How To Do Squats Properly?
In spite of the fact that one of the most basic exercises, squats are important and essential in working out various muscles. This simple movement tones the glutes, quads, lower back, and hamstrings, thereby engaging the important muscle groups.
As a full-body practice squats are an absolute necessity in any activity routine for any reason. Whether your strength training, building muscle, or losing weight, you can easily incorporate squats into your routine. However, it is very essential that you know how to do squats correctly. If not, you risk injury to various muscles and lose out on potential benefits.
Follow this Article (guide) to perfect your squats– How To Do Squats Properly
#1 Learn the correct starting position.
It’s important to start in the right position, as this sets the foundation for the entire exercise.
First stand up straight with feet almost shoulder-width apart.
You can opt for a wider stance to better target your glutes and hamstrings.
Next, keep your neck relaxed and look out into the horizon.
Your lower back should remain neutral finally, point your toes outward to aid in balance, and stretch out your arms in front of you.
#2 Move on to the lowering phase
From the starting position, slowly lower yourself to the floor by bending your knees.
As you go lower, you’ll have to break the stance at some point, and the best point for this would be at the hip.
Breaking at the hip means that you’re simply sticking your butt out, as if sitting on a chair, in contrast to moving your knees forward.
This relieves the needs of excess stress, while giving you more stretch at the hamstrings and glutes.
Continue lowering your upper body while making sure your knees do not push forward past your toes.
Experts recommend your second toe is a good point to align your knees.
Keep your back straight to protect your spine from any injury.
Lastly make sure your weight is on your heels, not the balls of your feet. This complements the hip action while further relieving the knees of unnecessary stress.
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#3 Know how low to go
A lot of people who do squats do not go the entire way down, which makes them miss out on completely engaging all the muscle groups involved.
Half squats do not give you the optimal benefits of the exercise, and it also increases the chances of muscle imbalance and strain.
During the lowering phase, be sure to completely lower your body until your thighs are parallel to the ground or even add an acute angle with your knees.
Pause for a few seconds then prepare to lift yourself back.
#4 Rise back up
After you’ve optimally engaged your muscles with a squat, you’re ready to come back up.
Slowly rise while continuing to keep your back straight.
You’ll know that your back is at the right position when an inch rise and your hips cause the same rise in your shoulders as well.
Restrain your knees from collapsing inward, and push yourself up from your heels.
Once you are standing upright, tightly squeeze your glutes to maximize muscle engagement.
#5 Tips for the repeat phase
Once you’re back to the starting position, congratulate yourself for doing a squat correctly.
Now, you just have to do more reps and sets. If you’re doing strength training, stay upright and fully extend your body, pause for a breath or two and begin your next squat.
However, If you’re doing squats for muscle building or metabolic work do not fully stretch out your knees upon rising.
Instead, stop extension until only about 85% of your knees are locked, then instantly lower yourself for the next squat.
Now that you’ve just learned how to do squats correctly, for maximum benefits be sure to include them in your exercise routines.
Set a Aim for 3 sets of 10 to 15 reps. Doing squats regularly can help you achieve your health and fitness goals.
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