A squat is a strength training exercise in which the person lowers their hips from a standing position and then stands back up. Squats can be performed with or without weights, and are a key exercise for strengthening the muscles in the legs and buttocks, as well as improving overall lower body strength and stability.
Squats are important for overall fitness because they help to improve leg strength and power, which can be beneficial for activities such as running, jumping, and cycling. Squats also help to improve core stability and balance, and can be beneficial for maintaining proper posture and reducing the risk of injury.
In addition, squats can help to increase bone density, which can be important for maintaining bone health and reducing the risk of osteoporosis.
Benefits of incorporating squats into a fitness routine
There are many benefits to incorporating squats into a fitness routine:
- Improved leg strength and power: Squats help to build strength in the quadriceps, hamstrings, and gluteal muscles, which can improve athletic performance and reduce the risk of injury during activities such as running and jumping.
- Improved core stability and balance: Squats require the use of many muscle groups, including the core muscles, to maintain proper form and balance. This can help to improve overall stability and balance.
- Increased bone density: Squats can help to increase bone density, which can be important for maintaining bone health and reducing the risk of osteoporosis.
- Improved posture: Squats can help to improve posture by strengthening the muscles in the back and core, which can help to maintain proper alignment and reduce the risk of back pain.
- Increased muscle mass: Squats can help to increase muscle mass, which can improve the body’s ability to burn calories and maintain a healthy weight.
- Increased flexibility: Squats can help to improve flexibility in the hips and legs, which can make it easier to perform other activities such as walking, running, and climbing stairs.
How to Perform Squats
Proper form and technique for different variations
Bodyweight squats
Bodyweight squats are a type of strength training exercise that uses your own body weight as resistance, rather than external weights such as dumbbells or a barbell. This makes them a good option for beginners or for those who do not have access to weights.
1. Basic squat
The most common and familiar of all squats, the basic squat is the easiest to learn and can be done with a barbell, dumbbells, or with no weight at all.
- Start by standing with your feet shoulder-width apart and toes slightly turned out (this will help you engage your glutes and keep your weight in your heels).
- Lower your hips back and down as if you’re sitting into a chair — keep your back straight and your core engaged.
- Lower until your thighs are parallel to the ground, then stand up.
2. Prisoner squat
This variation of the basic squat is a great way to engage your core and work on your balance.
- Start by standing with your feet shoulder-width apart and your hands behind your head.
- Lower your hips back and down as if you’re sitting into a chair — keep your back straight and your core engaged.
- Lower until your thighs are parallel to the ground, then stand up, still keeping your hands behind your head.
3. Pistol Squat
One of the more advanced squat variations, the pistol squat requires a lot of strength and balance.
- Start by standing on one leg, extending the other in front of you.
- Lower your hips back and down as if you’re sitting into a chair, stopping when your hips are slightly below parallel to the ground.
- Stand back up on the same leg, keeping your other leg extended.
- Switch legs and repeat.
4. Single-leg squat
This squat variation helps to target and build strength in one leg at a time, while also working on your balance.
- Start by standing on one leg and balancing your weight in the center of your foot.
- Lower your hips back and down as if you’re sitting into a chair — keep your back straight and your core engaged.
- Lower until your thigh is parallel to the ground, then stand back up on the same leg.
- Switch legs and repeat.
5. Plié squat
The plié squat is a great way to work your inner and outer thighs.
- Start by standing with your feet wider than shoulder-width apart and toes pointed outward.
- Lower your hips back and down as if you’re sitting into a chair — keep your back straight and your core engaged.
- Lower until your thighs are parallel to the ground, then stand up.
6. Jump squat
The jump squat is a great way to add power and explosiveness to a squat.
- Start by standing with your feet shoulder-width apart and your arms out in front of you.
- Lower your hips back and down as if you’re sitting into a chair — keep your back straight and your core engaged.
- Quickly explode up and jump, swinging your arms back behind you.
- When you land, lower your hips back into a squat.
- Repeat.
7. Split squat
The split squat helps to build strength on one leg at a time, while also improving balance.
- Start by standing with one foot in front of you and one foot behind you, hips hinged back.
- Lower your hips back and down until your front thigh is parallel to the ground — keep your back straight and your core engaged.
- Push off your front foot and stand up.
- Switch legs and repeat.
Weighted squats
Weighted squats are a type of strength training exercise that involves adding external weights to the body in order to increase the difficulty of the squat. The weights can be added in a variety of ways, such as using a barbell across the shoulders, holding dumbbells at the sides, or using a weighted vest or ankle weights.
1. Barbell back squats
This is the most commonly used variation of the squat, and the one which most people are most familiar with. To do barbell back squats, you will need a barbell, a rack, and weights.
- Start by resting the barbell on the back of your shoulders and then place your hands on the bar.
- Stand with your feet shoulder-width apart and your toes slightly turned out.
- Carefully lower your hips back and down as if you’re sitting into a chair – keep your back straight and your core engaged.
- Lower until your thighs are parallel to the ground, then stand up.
2. Dumbbell squat
Using dumbbells is a great way to challenge your balance and recruit more muscles.
- Start by holding two dumbbells at your sides.
- Stand with your feet shoulder-width apart and your toes slightly turned out.
- Lower your hips back and down as if you’re sitting into a chair — keep your back straight and your core engaged.
- Lower until your thighs are parallel to the ground, then stand up.
3. Goblet squat
This variation is a great way to focus on core stability and mobility.
- Start by holding a dumbbell or kettlebell close to your chest.
- Stand with your feet shoulder-width apart and your toes slightly turned out.
- Lower your hips back and down as if you’re sitting into a chair — keep your back straight and your core engaged.
- Lower until your thighs are parallel to the ground, then stand up.
4. Landmine squat
This squat variation is great for adding rotation to the movement and working on hip mobility.
- Set up a barbell in a landmine setup (tucked into a corner or secured at one end).
- Grip the barbell with both hands and stand with your feet shoulder-width apart and toes slightly turned out.
- Lower your hips back and down as if you’re sitting into a chair — keep your back straight and your core engaged.
- Lower until your thighs are parallel to the ground, then stand up, allowing the weight to rotate as you stand up.
- Switch sides and repeat.
5. Bulgarian split squat
This squat variation is a great way to target one leg at a time, while also improving balance and hip mobility.
- Start by standing facing away from an elevated surface like a bench or box.
- Place one foot on the surface, with the other foot a few feet away.
- Lower your hips back and down as if you’re sitting into a chair — keep your back straight and your core engaged.
- Lower until your front thigh is parallel to the ground, then stand back up.
- Switch sides and repeat.
Tips for beginners
Here are some tips for beginners who are learning how to squat:
- Maintain a neutral spine: It’s important to keep your spine in a neutral position while squatting, rather than rounding or arching your back. This will help to reduce the risk of injury and improve your overall form.
- Keep your feet shoulder-width apart: Placing your feet shoulder-width apart will provide a solid foundation and help you maintain balance while squatting.
- Engage your core: Activating your core muscles will help to stabilize your spine and improve your overall form.
- Keep your chest up and shoulders back: This will help to maintain proper posture and prevent you from leaning too far forward as you squat.
- Focus on pushing through your heels: As you push up from the bottom of the squat, focus on driving through your heels rather than your toes. This will help you maintain proper form and balance.
- Lower until your thighs are parallel to the ground: It’s important to lower your body until your thighs are parallel to the ground (or as low as you can comfortably go) in order to fully engage your leg muscles and achieve a full range of motion.
- Use a mirror or ask for feedback: Using a mirror or asking a friend or trainer to watch you can be helpful for ensuring that you are maintaining proper form.
Progressing with Squats
How to increase difficulty and intensity for squats
There are several ways to increase the difficulty and intensity of squats:
- Add weight: One way to increase the difficulty of squats is to add external weights, such as a barbell or dumbbells. As you become stronger, you can gradually increase the weight to continue challenging your muscles.
- Increase reps and sets: Another way to increase the intensity of squats is to increase the number of reps (repetitions) or sets that you perform. For example, you might start by performing 3 sets of 8 reps, and then gradually increase the number of sets or reps as you become stronger.
- Try different variations: There are many variations of squats that you can try in order to challenge your muscles in different ways. Some examples include jump squats, single-leg squats, and plyometric squats.
- Use a resistance band: Adding a resistance band can provide additional resistance and make squats more challenging.
- Slow down the tempo: Slowing down the tempo of your squats can increase the time under tension, which can help to increase muscle strength and size.
- Incorporate pauses: Adding a pause at the bottom of the squat can increase the intensity and challenge your muscles in a different way.
Common mistakes to avoid
Here are some common mistakes to avoid when performing squats:
- Letting your knees cave in: It’s important to keep your knees aligned with your toes and prevent them from collapsing inward as you squat. This can help to reduce the risk of knee injury and improve your overall form.
- Leaning too far forward: It’s normal to lean slightly forward as you squat, but leaning too far can cause you to lose balance and increase the risk of injury. It’s important to keep your chest up and shoulders back in order to maintain proper posture.
- Bouncing out of the bottom position: It’s important to control your descent and ascent during squats, rather than bouncing out of the bottom position. This will help to reduce the risk of injury and improve your overall form.
- Rounding your back: It’s important to maintain a neutral spine while squatting, rather than rounding your back. This will help to reduce the risk of injury and improve your overall form.
- Using improper foot positioning: It’s important to place your feet shoulder-width apart and point your toes slightly outward in order to maintain balance and stability.
- Using too much weight: It’s important to use a weight that you can comfortably handle, rather than trying to lift too much too soon. Using too much weight can cause you to lose proper form and increase the risk of injury.
Benefits of Squats for Beginners
1. Increased leg strength and muscle mass
Squats can help you build leg strength and muscle mass, particularly focusing on the glutes, quads, and hamstrings by engaging the large muscles in the lower body. This then leads to the development of lean muscle growth, which can be beneficial both aesthetically and athletically.
2. Improved functional movement and balance
Squats help improve overall functional movement and improve your balance, agility and coordination. As you build strength, you will find that you can move better and more efficiently, ultimately improving your performance, whether it’s in sports, exercise or even daily activities.
3. Potential for calorie burn and weight loss
If you’re looking to lose a few pounds and become more active, squats can be an excellent addition to your workout routine. Squats not only target the major muscle groups in your lower body, but they’re also an effective way to burn calories, burn fat, and ultimately shed off those extra pounds.
4. Injury Prevention
Squats help to strengthen the muscles and tendons in your legs, hips, and back, which helps to support your joints and protect your body from injuries. Regularly doing squats can help to improve your overall posture and can help to reduce the risk of lower body injuries.
5. Cardiovascular Health Benefits
By adding squats to your workout routine, you can also benefit from its cardiovascular effects, as squats get your heart rate up and can even give you a healthy boost of energy.
Summary
Squats are an important exercise for anyone looking to improve their lower body strength and stability. Squats work multiple muscle groups at once, including the quadriceps, hamstrings, and glutes, and can help to improve overall strength and stability.
Squats can also be beneficial for increasing bone density, improving posture, increasing muscle mass, and increasing flexibility. Squats can be done with or without weights, and there are many variations that can be used to increase difficulty and intensity.
It is important to maintain proper form and focus on pushing through your heels in order to get the most out of the exercise and reduce the risk of injury.
Recommendations for incorporating squats into a beginner’s fitness routine
If you are a beginner, it is recommended that you start by focusing on proper form and technique with bodyweight squats or basic barbell back squats. Once you have the movement pattern and proper form down, you can begin to add weight or increase the reps or sets.
If you have access to weights (such as a barbell, weights, or resistance bands), it is recommended that you add them gradually over time to increase the difficulty of your squats. Additionally, it is important to focus on engaging your core and maintaining a neutral spine during the squat to reduce the risk of injury and improve your overall form.
Finally, it is important to listen to your body and only increase the difficulty or weight when you feel comfortable.