- by Medikoe Fitness Expert
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- Feb 09 2017
What is Squat and How to Do It?
Squats are 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.
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 an 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 backward and chest up. Push your hips forward and squeeze your glutes. Keep legs straight.
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