How to Do Squat & Benefits of Squat

Squat is literally a great lower-body workout. This movement also has many variations, and by adding weight to these variations, it is possible to change its benefits and muscle groups.

Squat, which is perfect for hip, butt and upper legs, is a multipurpose movement that can be a part of daily exercise. But it is also very important to stand right and do the movement correctly to prevent injuries while squatting.

So let’s examine the benefits of squat right away without further lengthening the subject and see how to make a squat step by step.

Benefits of Squat

1) Nice Legs

Squat falls under the category of “combined exercise.” This means that the squat is a movement built around more than one joint and runs additional muscle groups as well as the main muscle group. What makes Squate so effective is that it is already a compound exercise type because it gives you more muscle with fewer repetitions and as a result helps you gain more potential strength in these lower body muscles.

Stimulating multiple muscle groups also helps burn more calories while increasing muscle tone in the lower body.

2) Makes You Stand Upright

The squat movement also stimulates the abdominal muscles. However, you need to pay attention to your posture while squatting to get these muscles to act. Be sure to stand upright during the movement. In this way, your abdominal muscles will contract and you will prevent the back muscles from being damaged while working these muscles.

3)Prevents Hip Injury

Highly functional movements are particularly good for hip health, because our lower body joints do not use many aspects of movement in modern everyday life (especially on desk jobs and overnight Netflix adventures😄), and unused hip muscles and joints also lose flexibility and health. Squat makes our joints remember these movements again and restores flexibility in these areas with soft movements (imagine it lubricates rusted gears).

The rule that we should not forget when it comes to adding jobs is “either move or lose”. But hip is a seriously problematic area for most of us, especially as we age. When you keep these areas immobile at a young age, you increase the risk of injury at an older age. But these possibilities are not inevitable, all you have to do is continue to squat!

How to Do Squat

  • Your feet are hip-width apart, your toes are slightly turned outward.
  • You can use your arms to stay in balance: raise your arms as you go down, and lower them when you get up
  • Imagine pushing your hips back to the back while doing the movement. (You can put a chair back 30–50 cm behind to get enough hips to make sure you pull your hips back as close as you can.)
  • The point where her/his leg meets the hip when she/he bent down must have crossed her/his knees.
  • As you get up, try to get up with power from the heel and the middle of your foot.
  • Your chest and hips should move together (that is, you should not lean forward or backward) and your back should be straight.
  • Breathe while bending, exhale while standing.
  • When you stand up, tighten your hip muscles and wait a second
  • Repeat

The Most Common Mistakes and Their Solutions

Pushing yourself too hard: If you are hurt while bending, raise the level a little more and deepen it gradually.

Failure to keep your body straight

Your body should be as flat as possible. Don’t bend your neck, back or waist too much. If you want to work your abdominal muscles, your back should be straight.

Pushing your knees forward

If your knees cross your wrists, put a small booklet under your two heels. In this way, the angle of the lower body will change and you will be able to stand straight easier. Likewise, keeping a weight on your chest will help you stay in balance.

Lean forward while standing up

Imagine playing the entire upper body together, and the angle of your spinal cord should never change. This way you will get the power from your legs, not your upper body.

Bending knees in while getting up

This means that you are not working the butt muscles correctly. Keep your knees in line with your feet and straighten your knees while standing up.


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