When you looked at a couch, did you dread having to sit down and get up? You’re not by yourself. Because squatting is such an important part of daily life, it’s important to improve this basic movement pattern for general fitness and usefulness.
1. The Benefits of Squats
“Squatting is a very natural way for humans to move,” Tami says. “There are many situations that come up naturally during our day that require us to squat down and stand back up again.”
Tami says that doing squats as part of your exercise routine will do two things: improve your whole body and make you better at squatting. “Squats are a compound exercise, which means they utilize multiple muscles/muscle groups at once, making them one of the most effective strength movements you can do to develop an overall strong and functional body,” she says.
2. How Many Squats Should You Do?
Tami says that instead of just doing squats every day, you should follow an organized plan to make your legs stronger. “I would recommend someone follow a structured strength training routine that prioritizes progressive overload and that incorporates squats 1-2x per week,” she says.
Tami says that newcomers should start with something easy: “Beginners can begin with bodyweight squats or with very light weights with the goal of increasing their resistance and reps over time.” She stresses the value of planning your routine: “I don’t think you should just squat every day to get stronger legs. Your routine should be planned, include a variety of exercises, and include days off from squatting to recover.”
3. Perfect Squat Form
To squat safely and effectively, you must use the right form. Tami gives these steps: “Stand with feet shoulder-width apart, hold weight at shoulders, squat down like you’re going to sit back in a chair, keep knees aligned with your toes, sit back until legs are parallel to the floor, and push back up through your heels to the starting position.”
Tami says that squats should be a part of a 30- to 45-minute lower body workout “1-3 times a week” for the best benefits. For example, she says that beginners should focus on getting good at the basics first: “Do bodyweight-only squats until form is correct.”
Tami also tells people not to make these mistakes: “Don’t try to pick up weights that are too heavy; this can hurt you.” People who want to have well-rounded bodies shouldn’t just squat. They should work on a variety of moving routines.
4. Squats vs. Other Leg Exercises
Tami is clear about how valuable squats are: “Squats are one of the best lower body exercises for building strength and muscle because they work the whole lower body at once.”
5. Squat Variations for Targeting Specific Muscles
“Heels-up squats to work your quads.” For legs, do a goblet squat. The sumo squat works your inner and outer legs. Bulgarian split squats are good for your legs and hips. For your hips and thighs, do box squats. Do Cossack squats to work your inner and outer legs.
6. Complementary Exercises for Complete Lower Body
Exercising your lower body in addition to squats. She says, “Lunges, hip hinges (RDLs, deadlifts), hip thrusts, and step-ups.” These moves work together to make sure that all of the muscles in your lower body grow in a healthy way.
