Exercise is something that a lot of people need to work on. In fact, many people tend to avoid working out and engage in other sedentary activities. The goal of this article is to give you some great information on what a squat exercise is and why you should include it in your workout routine.
So, what exactly is a squat exercise?
A squat exercise is any activity that involves bending the knees while sitting or standing, then extending back up. There are a number of different squat exercises you can do. Squat exercises are a group of strength training exercises performed by squatting down with a weight held in the hands or on the shoulders, behind the head or between the legs. A squat is one of the most important power exercises because it makes up the foundation of many other different exercises, such as deadlifts, cleans and snatches. Squat exercises are often used in different exercises.
Top 5 Squat Exercises
There are different types of squat exercises, each of which provides its own unique set of benefits. The most common types of squat exercises are as follows:
Goblet squat targets the biceps, calves, hamstrings and glutes. It is performed by standing with your feet hip-width apart and toes facing forward. Now, hold a dumbbell in front of your sternum with your arms bent. Start the movement with your hips and not with your knees. Press your hips back and drop into a squat until your thighs are at least parallel to the floor. Hold at the bottom for one count before returning to the original position.
Single-leg squat usually targets the hamstrings, quads, glutes, obliques and adductors. It is one of the toughest lower-body exercises and you must work hard to have the posterior chain strength, knee strength and stability to execute it correctly and safely.
Stand with your feet parallel to each other and close together. Hold your hands together in a fist in front of your chest. Lift your left leg slightly off the floor with your toe pointed upward. Start with your hips and press them back by lowering your body into a squat position. Press through your right heel and squeeze your glutes. Bring your arms down to your sides to return to the original position.
Prisoner squat targets the quads, hamstrings and glutes. It is a great exercise to warm up the body and it also helps in stabilizing the muscles in your core as well as your shoulders and back. Start by widening your legs hip-width apart and your feet parallel. Lift your arms and place both your hands behind your head. Pull back your elbows and lift your chest. Bend from your hips and lower down to a sitting position. Straighten back up and repeat.
Sumo squat targets the glutes, calves, quads and inner thighs. Start by standing slightly wider than shoulder-width apart with your toes facing outwards. Initiate your hips rather than your knees and follow a squat position until your thighs are at least parallel to the floor. Hold for two counts at the bottom before returning to the original position. Press your knees out throughout the squat and squeeze your glutes at the top.
To level up this exercise, just hold the movement at the bottom for longer. The pause at the bottom takes away any momentum you have generated and makes the squat harder to ascend from.
Bulgarian Split Squat
Bulgarian split squat focuses on quads, hamstrings, calves and glutes. Start by standing 2 to 3 feet in front of a knee-high platform and expand your right leg behind you by resting your toes on a bench. Keep your torso upright and slowly lower your right knee towards the floor. Reverse the move and return to the original position.
Squats for Weight Loss
Squats are one of the best exercises that can aid in losing weight, strengthening the thighs and buttocks as well as targeting the abdominal muscles to burn fat and tone the body together. Doing squats regularly burns out calories and helps in losing unwanted body weight.
To get the maximum benefits, do your squats after a good warm-up to avoid any injury.
So, how do squats help in losing weight?
Squats burn out calories, increase metabolism, strengthen your body and help in getting a flat stomach. Squats are not limited to be done only in the gym or while exercising, it can be done at home without any equipment apart from a chair or a table depending on your fitness level.
Squats ensure that you burn a lot of calories in a short timeframe. It is said that doing squats can burn 300+ calories in just a single workout! Also, it increases the metabolic rate of your body. In fact, one can lose up to 8 pounds in just two months if they do intensive squats.
Squat exercises are a must-do for people who want to stay fit. Squats are great for losing weight, building lean muscle and they also help you to look toned and fit. They target your legs but also work out many other muscles in your body.
You can do squats anywhere and at any time. To get the best out of it, you should know the right way to do it. Squats are a great body toner, helps in making your legs and glutes firm, gives lengthened and flattering legs, improves your posture, makes your abs firm and flat, improves the metabolism, strengthens the core, etc.