Squats are a cornerstone of any effective fitness routine, offering benefits that range from strengthening the lower body to enhancing core stability and improving overall mobility. However, most people execute squats with improper form which can even lead to injury and limit the benefits.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert Dr Kapil Dave, Director of Sports - at Sharda University - Noida, shared a guide exploring how to perfect your squat form for the best results. Here is what you should know; however, let's understand why squats are essential first.
Why Squats Are Essential
In any fitness definition, squats are considered one of the best forms of exercise as they work on a large number of muscle groups, including the quadriceps, hamstrings, glutes, and core. Dr Dave shared that this is why they are also known as compound exercises. To break it down, properly executed squats can help with:
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- Increased lower body strength and endurance
- Balance and coordination improvement
- Athletic performance enhancement
- Injury prevention
- Metabolism boost for weight loss support
How to Master the Perfect Squat
Here is a quick guide to keep in handy for your next fitness workout:
Step 1: Alignment Setup
- Position feet shoulder-width apart, with toes pointed slightly outward.
- Keep the chest up, and shoulders back.
- Engage the core.
Step 2: Starting the Movement
- Begin by pushing your hips back, as if sitting in an invisible chair.
- Slide down until your thighs are parallel with or lower than the ground, with knees aligned with the feet.
Step 3: Maintain Control and Stability
- Keep weight balanced on the heels of the feet.
- Don't let your knees buckle inside or extend beyond your toes.
Step 4: Tightening Your Muscles
- Think of your glutes tightening as you work your way back up to standing.
- Keep the movement smooth and controlled throughout.
Common Errors to Avoid While Squatting
- Always maintain a neutral spine to avoid straining the lower back.
- Extending the knees too far forward as this places undue stress on the joints.
- Not going deep enough.
- Weight is not evenly distributed
Bottomline
According to experts, it is important to always warm up properly before squatting to prepare your muscles and joints, use a mirror or record yourself to check your form, and listen to your body and modify as needed to prevent injury. By perfecting your squat technique, you can unlock the full benefits of this powerhouse exercise.