Squats

Squats are a very important exercise that focuses on strengthening the thighs , glutes and hamstrings . This exercise builds muscle mass and improves stability in the lower body, while also activating the core for better balance and control. Squats can be performed as a bodyweight exercise or with weights for added resistance.

Correct Technique for Squats

To perform squats with proper technique, follow these steps:

  1. Starting position: Stand with your feet shoulder-width apart, with your toes pointing slightly outwards. Keep your core tight and your back straight.
  2. Lowering: Bend your knees and push your hips back as if you were sitting down on a chair. Make sure your knees stay in line with your toes.
  3. Depth: Lower yourself until your thighs are parallel to the floor, or as deep as you can without losing form.
  4. Back to start: Push through your heels and rise back to a standing position.

Watch this video for a demonstration of proper squat technique:

Common Mistakes in Squats

Here are some common mistakes that can reduce the effectiveness of the exercise or increase the risk of injury:

  • The knee passes the toes: Make sure the knees do not extend past the toes and keep the weight on the heels to avoid unnecessary stress on the knees.
  • Rounding the back: Avoid arching the back, keep the chest up and the back straight to protect the lower back.
  • Poor depth: For optimal muscle activation, try to lower yourself as far as possible while maintaining balance and proper form.

Modifications and Variations

Squats can be adapted for different fitness levels and goals:

  • Beginner Modification: Perform chair squats as an aid to mastering depth and balance.
  • Weighted Squat: Hold dumbbells or a barbell to increase intensity and strength.
  • Sumo Squat: A wider leg position with the toes further out gives more focus on the inner thighs and glutes.

Here is another video showing another variation of Squats :

Number of Reps and Sets

To get good results with squats, follow these guidelines:

  • Beginners: 3 sets of 10-12 repetitions.
  • Experienced: 3 sets of 12-15 repetitions, with the option of adding weights for an increased challenge.

Breathing technique

Correct breathing technique is important to maintain control throughout the exercise:

  • Inhale: When you lower yourself into the squat.
  • Exhale: When you push yourself back up to a standing position.
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