How Should you Do Squats- Step to Step to Guide
Medikoe Fitness Expert
Indira nagar, Bengaluru Feb 9, 2017
What is the squat?
The squat is a lower-body exercise which can be performed using weights or without weights. The squat exercise mainly targets the thighs and glutes. Core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you do squats.
Squats are the best functional exercise as they target major muscles in our body and help strengthen the calves, quads, adductors, hamstrings, lower back, core, and glutes. But it is important to learn and practice squats otherwise you may injure yourself. Let’s begin and see how to do squats properly.
What are the Types of Squat?
The types of squat are:
Main Move: Body-Weight Squat
Stand straight with your feet shoulder-width apart. Lower your body as much as you can by pushing your hips back and bending your knees. Remain in that position for some time and then push yourself back to the starting position.
Body-Weight Jump Squat
Place your fingers on the back of your head and pull your elbows back so that they are in line with your body. Dip your knees in preparation to leap and jump as high as you can. When you land, immediately squat down and jump again.
Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. Push your hips back and lower your body as far as you can. Pause, then your body back to the starting position.
Wide-Stance Barbell Squat
Hold the bar across your upper back with an overhand grip and perform a squat with your feet set at twice shoulder width.
Barbell Stiff Squat
Hold the bar across your upper back with an overhand grip. Before starting squat, raise your heels as high as you can and hold them that way for the entire lift.
Hold a weight plate in front of your chest with both hands, your arms completely straight. Perform a squat while holding the weight in place.
Dumbbell Split Squat
Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right. Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. Switch legs and repeat.
Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Remain in that position for some time and then push yourself back to the starting position.
What are the steps to do Squats?
Stand straight with feet a little more than hip-width apart and in a straight line. Toes pointing slightly out, shoulders relaxed, and chest lifted. Look straight with the arm extended in front of you and squeeze your glutes so that your pelvic region is in symmetry with the imaginary straight line drawn from left foot to the right.
Inhale push your buttocks out, and start bending your knees. Your weight should be on your heels and not on your toes.
Push your buttocks out and look straight ahead. Sit down with your body weight on your heels. Remember your knees should not overshoot your toes. Go down until your hip joints are lower than your knees.
Keep hands in front of you or you can grasp them also and look straight. Your pelvic region should be in alignment with the toes. Your hips need to be pushed back, core tight, and glutes squeezed. Hold this pose for 3 seconds.
Exhale and start getting up. Keep the body weight on heels, shoulders pinched backwards and chest up. Push your hips forward and squeeze your glutes. Keep legs straight.