Squats: The King of Lower Body Exercises
Squats are a fundamental compound exercise that targets your quads, glutes, hamstrings, and even your core. This powerhouse move builds lower body strength, improves mobility, and boosts your metabolism.
How to Perform:
- Start: Stand with feet shoulder-width apart, toes slightly turned out.
- Descend: Keeping your back straight and chest up, initiate the movement by pushing your hips back and bending your knees as if you’re sitting in a chair. Lower your body until your thighs are parallel to the ground or slightly below, maintaining a neutral spine.
- Ascend: Drive through your heels, pressing your hips forward and straightening your knees to return to the starting position. Squeeze your glutes at the top.
Key Points:
- Keep your weight in your heels throughout the movement.
- Engage your core muscles to support your back and maintain good form.
- Focus on keeping your knees in line with your toes, avoiding inward or outward collapse.
- Breathe in as you lower down, breathe out as you push back up.
Modifications:
- Beginner: Start with bodyweight squats or use a chair or wall for support.
- Advanced: Increase the challenge by adding weights like dumbbells, barbells, or kettlebells.
Benefits:
- Strengthens quads, glutes, hamstrings, and core.
- Improves lower body mobility and function.
- Boosts metabolism and burns calories.
- Enhances athletic performance and power.
Safety:
- Ensure proper form to protect your knees and back.
- If you feel any pain, stop and consult a qualified fitness professional.
