Looking to build big and strong legs, build muscle all over and improve your balance? Then you should add more compound movements to your workout routine! The squat, one of the best compound exercises out there, builds lower body strength and stimulates muscle growth hormones like testosterone and HGH. Whether you do back squats, front squats, goblet squats, or sumo squats, this exercise should be a staple in your fitness routine.
Let’s check out the top 10 benefits of squats:
1. Build your legs
Squats hit nearly every muscle in body, especially your quads, hamstrings, glutes, and calves. If you want to build massive legs, do squats at least once a week as part of your workout routine. Beginners should start with a light weight and increase it gradually.
2. Strengthen your core
This classic exercise strengthens your core muscle, helping you build a strong foundation. Many times, squats are more than effective than crunches for training your abs. When you squat, your core muscles work to keep your spine stable and stabilize your torso.
3. Build muscle all over
Doing squats regularly helps build muscle all over. This compound movement creates the perfect environment for muscle growth. If you want to gain lean muscle and sculpt your legs, squats are your best bet.
4. Increased hormone release
This exercise increases the production of anabolic hormones in your body. People who do squats regularly have higher levels of testosterone and human growth hormone than those who don’t squat. These hormones stimulate muscle growth and repair.
5. Burn more fat
Like other strength training exercises, squats boost your metabolic rate and help your body burn fat more effectively. When combined with a clean diet and a solid workout routine, this exercise builds muscle. The more muscle you have, the more calories you’ll burn at rest.
6. Improve your balance
This exercise strengthens your joints and bones, which helps improve balance and mobility. The squat also increases range of motion in the hip area, making your body more flexible. Over time, this may reduce back pain and lower your chances of injury.
7. Enhanced physical performance
Doing squats regularly will improve your physical performance and fitness level more than any other exercise. Instead of going from one machine to another, add a few sets of heavy squats to your workout routine. Aim for at least three sets, 12 to 15 reps each.
8. Build a stronger back
This compound movement builds strong back muscles, allowing you to lift heavier weights. Even though most people don’t think of the squat as a back exercise, it actually hits nearly all your back muscles.
9. Boost endorphin production
Research indicates that performing squats is a good way to increase endorphin production. These chemicals act like natural painkillers and lift your mood. If you do squats, you’ll feel better overall.
10. Improved heart and lung capacity
There are different types of squats, and each has unique characteristics. For improved aerobic endurance, squat as fast as you can! Use a standard barbell, without additional weights. This will allow you to squat at a fast pace, which boosts your heart and lung capacity.