The squat is a great bodyweight exercise that you can do at home and
requires no equipment. It is the foundation for many workout programs, from gaining
muscle to losing weight.
Doing a correct squat is one of the most beneficial exercises for a lower body workout. With
the correct technique you can also improve your core strength, ankle mobility, back muscles
Learning the basic technique of the correct squat position is very important. It is one of the
foundations of functional movement. We have been squatting since we were babies and
over the years have lost the basic mobility required to sit in a deep squat.
As you progress, you can incorporate weights into this exercise to increase your over
strength. There are also many variations to this exercise as you build strength or for more
intermediate or advanced exercises.
Benefits of doing squats
There are many benefits to doing a deep squat. In addition to strengthening your legs and
glutes, it also improves your lower body mobility.
Squats are a compound movement that engages most of your muscles. By keeping your abs
engaged and your scapula (shoulders blades) down, a simple bodyweight squat uses every
a muscle in the core and lower body.
Areas targeted: Thighs (quadriceps and hamstrings) and the glutes.
How to do a squat: Step by step instructions
- Start with your feet shoulder-width apart.
- Put your weight onto the outside of your feet and the back of your heels.
- Brace your abdominals and tuck your chin in.
- Place your hands in front of you, keeping your chest high.
- Squat down slowly and sit deep, to a position that is comfortable. Keep your knees in
line with your toes, do not let them cave in.
- Drive your body back up.