There are no limits to the perfection of your body.
Humans used to the squats. It's one of the most natural biomechanical actions. Every time we sit down, tie our shoelaces, or retrieve something from the bottom shelf of our wardrobes, we squat without even realizing it.
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Many tiny and big muscles in the lower body work during the squat, so if you execute the exercise correctly on an everyday basis, you can get rid of hypodynamia and build your body in just a few weeks.
First, let's try to figure out what a squat is. In more scientific terms, the squat is a dynamic strength exercise that requires multiple muscle groups in the upper and lower body to work simultaneously(1). But why are they eventually so beneficial? And what muscle groups are involved in this process?
The muscles taking part in squatting are primarily:
A significant load also falls on the extensors of the back, abdominal muscles, and a number of other small muscles of the body and legs. With the systematic performance of the squat, muscles, joints, and knee tendons become stronger. Posture and coordination of movements are noticeably improving.
Despite that the classic squat and its varieties belong to strength exercises, the load has a beneficial impact on the cardiovascular system. However, this will only occur if the athlete follows the workout technique.
Anyone who wants to improve their body. Anyone who wants a juicy ass and simply beautiful lower body muscles will find the squat a great fit. They are easy to perform and do not require additional equipment, except perhaps extra elements of body protection from sprains or a barbell when adding weight loads.
By the way, the squats with a barbell are the best option if you want to pump up not only the ass but also other muscles of the body.
Anyone who wants to lose weight. If weight loads aren't required for pumping up the butt's muscles, they will be critical when it comes to burning fat. The additional weight must be approximately 50% of the maximum. You should feel it after the third squat on each set.
Also, try to do a lot of reps. A couple of times a week, do 5-6 sets of 5 or more squats. Find your pace, but do not overdo it. Otherwise, the effect will be quite the opposite.
Anyone who wants to run faster. For this purpose, it is better to choose squats with leg lunges or leaning on a chair. For example, the Bulgarian split squats(2) work well (the back leg is placed on a bench).
Anyone who wants to get rid of back pain. Under the supervision of a doctor or trainer, slowly and consciously do the classic squat or bench squat - 3-5 sets of five reps. Focus on stabilizing your hips and core muscles.
Of course, there is no particular type of squat that will suit anyone. So, choose exercises depending on your goal.
Mistakes in squatting reduce their beneficial effect and can be traumatic for the athlete. You also need to remember to warm up the main tendons and joints before exercising. Let’s have a look at some important rules for any kind of squatting.
Types of squats differ in foot placement, the center of gravity(3), and depth, etc. Here are some types of squats you can try.
The squatting technique is familiar to many from physical education at school, but for those who have forgotten, let’s recall it:
You can't just squat until exhaustion. If you do have not much practice, your knee joints and spine may suffer. Correct squatting implies a preliminary warm-up, adherence to technique, and mandatory equipment. Squatting with weights, use elastic bandages on the knee, wrist joints, and belts.
If you have any questions, read the 10-step guide above to get started exercising correctly and with maximum health efficiency.
Disclaimer: we advise beginners to master the classic squat first, and then move on to its more complex variations.
The squat elastic band can help you build muscle mass in your glutes, burn fat, and improve the shape of your entire lower body. To start performing elastic band squats you should:
When doing squats, remember that the body quickly adjusts to the load you give it. To tackle this problem you can increase the resistance of the band, raise the number of sets, multiply the reps, or reduce the amount of rest between sets.
Many people consider the inner surface of the thigh to be their problem area. Flabbiness disappears, and muscle tone is restored with sumo squats. It’s due to the training of the thin, comb, and adductors of the inner thigh.
Unlike the classic squat, do the exercise with your legs wide apart and your knees extended to the sides. Take a small 6-7 lbs (3-4 kg) weight in your hands.
For this exercise, take the same posture as for the classic squat, but place your heels on the surface just above the floor (use dumbbells or a weighted plate as support).
This type of workout is more convenient and ideal for people with flat feet.
Ball squats are wall squats with a fitball. This kind of squat will teach how to squat correctly so that your knees do not go beyond your socks.
The squats with a fitball are extremely effective and allow you to hold dumbbells in your hands, which significantly increases the load from them. The steps for doing ball squats are:
Researches(4) show that the deep squat is one of the tricky variations that puts a powerful load on the lower body. This allows you to pump your legs even better, in particular, to give maximum load to the buttocks.
In principle, the technique is similar to the classic squat. However, there are some tips you need to know. Let's take a closer look at how to do the workout correctly.
Disclaimer: the technique is quite difficult, that’s why it’s not recommended for beginners.
The optimal number of squats per day and week depends on many factors. First, it is the age and weight of the person doing the exercise. Secondly, it is important to consider your state of health and associated physical activity. It is also vital to understand what the purpose of your exercises is and what kind of squat is right for your goal.
The schedule you choose shouldn’t lead to excessive fatigue and soreness(5). The body is a soft mechanism. You need to act carefully, with attention and respect for yourself.
If your sessions are high intensity, then this can be repeated a maximum of once or twice a week. Less intense, lighter workouts can be done more often.
Start with several sets per week. On a day, this will be approximately 2-3 sets of 10-15 squats. This mode is suitable for anyone, especially a beginner who is not used to physical activity. Such a challenge will be enough to notice a small but pleasant effect a week after training. Your butt will become firmer, and your leg muscles will be pumped up.
For better results, you can raise the reps to 15-20, and increase the number of training to 4-6 times a week. But be careful not to overdo it if you see your body is completely exhausted.
Of course, if you are an experienced athlete, then it won’t be difficult for you to do squats every day, 25 and more reps. In order to reach this level, you need to gradually increase the load and try different types of squats with loads on different types of muscles.