squats benefits for men & woman| Types and its meaning.

squats benefits for men & woman| Types and its meaning.

squats benefits for men & woman| Types and its meaning.
squats benefits for men & woman| Types and its meaning.


    •  What are squats?

    •  What muscles are trained during squats?

    •  Correct squat technique

    •  The most common squatting mistakes

    •  Benefits of squats

    •  Types of squats

     The main and most popular exercise for strengthening the legs and back is the squat.  The fitness enthusiast will definitely not miss a single “leg day”.  But are you sure of the correct execution?  Do you know all the types of squats you can use to spice up your workouts?  What other benefits does this exercise have?  The answer to these and other questions about squats can be found in the following article.

     What are squats?

     Squats are one of the best functional exercises for strengthening the lower body.  When done correctly, you will strengthen your legs, buttocks, and your abs or core.  However, the main advantage is that you can do the exercise anytime, anywhere, without the need for special equipment.  But the wrong technique can lead to injury.

     If we focused on squats in terms of their use, you would find yourself squatting almost all the time.  When your keys fall, you bend over, or you do a certain type of squat when you want to tie your shoelaces.  The only difference between these actions and targeted squats is that you consciously think about correct posture and muscle strengthening when you squat.  

     What muscles are trained during squats?

     Squats are primarily designed to strengthen the muscles in the legs and back.  However, due to the correct posture during their execution and several variations of the squat, you can use a lot more muscles. 

     During a standard body squat, you connect:

     quadriceps femoris



     inner thigh


     rectus abdominis muscles


     If you are using squat weights or trying other squat variations, you can also use your muscles:




     external and internal muscles of the press



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     Correct squat technique

     The correct squatting technique will help maximize your effort and prevent injury or muscle damage.  How to do it?  

     Stand straight with your feet hip-width apart with your toes pointing forward.

     Pull your shoulders back slightly and tighten your stomach.

     Stretch your shoulders or place your hands on your belt.

     Inhale, lower yourself slowly, bend your knees and slightly push your buttocks back.

     Keep your back straight, do not bend it.

     Stop when you reach a position where your knees are bent at a 90 ° angle and your hips are parallel to the floor - stay in this position for about 2 seconds.

     Shift your weight onto your heels, slowly straighten your legs, and return to an upright position with an exhalation.

     For best results, repeat the exercise at least 10-15 times in a row.

     For an even better understanding of proper squatting technique, watch the instructional video:

     The most common squatting mistakes

     You are not low enough - with the correct squat technique, your hips should be parallel to the floor.  However, if you do not squat low enough to reach this point, not all the required muscles will be used.

     Straining your knees is a very common problem when doing squats.  This not only makes it impossible to do the exercise correctly, but it also creates a lot of unnecessary stress on the knees, which as a result damages your joints and tendons.

     Work your knees inward - when lifting, your knees should point outward, not inward.  When you point your knees inward, it will be easier for you to squat, but then the exercise does not make sense.

     Hunchback - While squatting, it is very important to keep your back upright, otherwise it can lead to injury.  Therefore, you should avoid bending or uneven spine.

     Lifting the heels off the ground - Squats should be done with the weight on the heels.  This is because if you put your weight on your heels, you will ensure that your muscles are safely and correctly balanced and loaded.  Therefore, never lift your heels off the floor while lifting. [9]  [10]

     Benefits of squats

     Squats not only strengthen your muscles, but they hide many other benefits.  By doing them, you can also improve basic activities such as walking, sitting, or lifting and carrying heavyweights.  But that's definitely not all!  Find out what other benefits you will get from regular squats.  

     maintains correct posture

     they help burn calories - a 64 kg person can approximately burn up to 133 calories in 15 minutes of intense squatting 

     improves flexibility and stability

     strengthens the lungs and heart

     helps prevent injury

     supports joint health

     supports strong bones

     improves driving speed

     improves digestion and blood circulation in the body

     Types of squats

     There are countless of them.  With different squat variations, you also engage other important muscles in the exercise and spice up your workout.  However, remember that if you are new to training and squatting, you should focus on understanding the correct technique for basic squats and then try other, more challenging forms. You can also use a variety of tools such as dumbbells, fitness bands or resistance bands, kettlebells.  , chairs or fitness balls.  See what types of squats you can include in your workout plan.  

     Bulgarian squat

     Before doing the Bulgarian squat, you need to prepare one available tool - an elevation, a low chair, or a bench.  Stand with your back to the platform and bend your right leg so that you place the top of your foot on the platform.  This will be your starting position.  Then bend your left knee and begin to squat until the knee of your right leg almost touches the floor.  Make sure your shoulders are back, your back is straight and your weight is on your heels.  If you want to make the exercise harder, you can use dumbbells.

     Sumo squat

     Your leg width should be slightly wider with this type of squat than with the classic squat.  Therefore, stand so that your feet are slightly farther apart than the width of your shoulders.  The feet should be slightly outward.  Bring your hips and shoulders back, keep your back straight, and begin the squat.  Stop only when your hips drop just below knee level.

     Smith Squat / Multi-Press Squats

     The Smith Machine, or the so-called Multi-Press, is a great tool for those who have trouble squatting and find it difficult to keep their back straight.  This device always maintains one trajectory of movement, from which you will definitely not deviate.  This is a classic squat design, but with the weight, you place on the harness.  However, be careful that the heels do not come off the floor due to the weight in the starting position or, conversely, during squats.  Adjust your weight so that you feel comfortable and safe.

     Weighted squats

     Once you master the basic bodyweight squatting technique, it's time to add some iron!  There are several ways to do this.  Or add a dumbbell, kettlebell, or barbell to the squat.  When using a dumbbell with one hand, make sure that the weight does not automatically outweigh you.  When using the barbell on your back, make sure you don't overload or injure yourself.

     Overhead Squat

     In addition to the lower body, this squat option also includes your abs and muscles in your back, shoulders, and arms.

     The starting position of the squat is the same as in the classic squat, but we keep our arms straight over our heads.  To complicate this exercise, add kettlebells, a barbell, or a ball.

     Jump squats

     This is a plyometric movement, which effectively means that you are doing aerobic squat exercises.  Therefore, it is required that you do as many movements as possible and quickly.  The jump squat technique is identical to the classic squat, but you push a little more with your heels and jump out as you get up.  We recommend adding weight to this type of squat only when you have actually mastered the technique.

     Squats near the wall

     Stand with your back to the wall and squat slowly.  The back and head should always touch the wall.  Slowly move a little away from the wall to create a basic squat position - your knees are bent at a 90 ° angle, your feet are pointing forward, and your thighs are parallel to the floor.  You must remain in this position for at least one minute.  You can put a barbell or kettlebell on your knees to complicate things.  While this is not a dynamic type of squat, it definitely trains the muscles of the thighs and glutes.

     Side squats

     five aerobic squats.  Get into the starting position of the classic squat and slowly move down.  However, stay in this position, do not rise, but step with your right foot to the side.  Make sure your hips are still at the same height during this movement.  Then repeat the same movement with your left leg to return to the squat position.  You can repeat the movement a few more times in one direction and then change sides.  You can also use a fitness elastic band or expander exercise to make it harder.

     Squats on one leg

     The ideal exercise for the muscles of the thigh and buttocks, as well as to achieve better stability.  Take the starting position of the classic squat and extend one leg in front of you.  Move down slowly.  You can stretch your arms out to get the best balance.  Keep your leg still extended.  Just do as much as your body can.  Don't push your knees inward and try to maintain as much stability as possible.

     Crouched Plie

     The best kind of squat for toning your legs doesn't look like a classic squat at the same time.  Take the same stance as the sumo squat, with a wider stance, stretch your arms out to the sides and move down.  With full squats, however, your weight does not stay on your heels, but instead on your toes.  Therefore, stand on your toes in a squat and spread your knees so that you feel as much pressure as possible on your inner thigh muscles.  This ballet-style squat is especially popular with women.

     Of course, there are many squat options out there, so we've picked the most basic and most popular ones for you.  What about you and the squats?  Do you include them in your workouts?  What type of squat do you like the most?  Share your opinion with us in the comments.  If you liked the article, be sure to share it with your friends.

    video tutorial:-

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