Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.
Elliptical vs Treadmill: Which Cardio Machine Is Right For You?
Does Rowing Count as Strength Training?
Heres What Experts Had to Say
It is easy to wax poetic about the benefits of the squat.
Which muscles do squats work?
Its safe to say that squats provide an almost total-body workout, Peak says.
corrective exercise specialist and founder ofGarage Gym Greatness
This includes not only your legs, but also your core.
Here are eight reasons the squat deserves a spot in your exercise routine.
They strengthen your core better than planks
Not a fan of theplank?
As it turns out, squats strengthen your core better than planking.
Theyre a functional exercise
Squats boost functional mobility and help with everyday activities, Peak says.
Squats are a fabulous exercise to keep your quads strong to help improve balance and mobility as you age.
They boost athletic ability
Looking for a way to increase your speed and explosive strength?
Its time to add jump squats to your training routine.
They improve flexibility
Squatting can also help to improve flexibility, Wilking says.
corrective exercise specialist and founder ofGarage Gym Greatness
It doesnt require much room or fancy equipmentjust your muscle!
Squats are one of the best compound movements for overall fitness development.
Try out these six variations, starting with beginner modifications and progressing to weighted and plyometric squat options.
Does Dancing Count as Cardio?
Heres What Experts Say
Glute Bridge vs Hip Thrust: Which Is The Better Booty Booster?
Im a Master TrainerHeres Why You Shouldnt Skip Your Post-Run Stretches.
Its also a great way to work on your squat form.
Holding the weight in front also means it kicks your core muscles into overdrive to keep you upright.
Back squat
A back squat requires you to hold a barbell on your shoulders for added weight.
It also improves your flexibility in your arms and thoracic spine.
Jump squat
Ajump squatis theplyometric exercisethat helps improve speed and explosive strength.
Stop any exercise that gives you pain and considersquat alternativesto strengthen your legs instead.
Ensure youre using theproper squat form, and double-check you arent doing any of these common squat form mistakes.
Watch your knees
Your knees shouldnt cave in while performing a squat.
Ensure your knees are aligned with your toes for the whole movement, Peak says.
I often tell clients to imagine they are pushing their knees out to the side while squatting.
This mental cue will help maintain form.
Keep your chest up
Dont let your chest fall forward while squatting.
Watch your toes
Your toes should either be pointed forward or just slightly turned out during a squat.
Listen to your body and place your toes in the spot that feels like the best alignment for you.
You should also double-check you are wearing theright shoes for deep squats.
Gradually increase the weight
When doing weighted squats, Wilking says not to start with too much weight.
This is whereprogressive overloadis key.
Slow and steady increase in weight will always win the race.
Warm up properly
Before doing resistance training like squats, Peak says to do a 10- to 15-minute warm-up.
Ensure youve done some basic cardio to get the blood flowing and body temperature up, he says.
Next, you should probably do somedynamic stretchesto warm up the muscles and joints.
FAQ
1.
How much rest time should you have between squat sets?
Peak says it depends on your goals.
Reducing the recovery time between sets means youre body will have less energy to perform the next set.
For building muscle mass or hypertrophy, he says to rest between 30 and 90 seconds.
How many squats should you do?
As far as how many to do, it depends on your goal, he says.
Peak gives this example of a squat training routine:
3.
Is it okay if my heels come up during squats?
If your heels come up during squats, it probably means a lack of flexibility at your ankles.
You should docalf stretchesto improve flexibility.
Also, modify your squats so you’re free to maintain proper form.
A common modification when squatting is to elevate the heels slightly, Willking says.
To do this, place a weight plate under your heels.
…
Got it, you’ve been added to our email list.
