A full squat is synonymous to muscle growth. If performed in the correct manner, squats not only increase your muscle mass, they also make you stronger, more agile, flexible and confident. It’s also known that the intensity that this exercise generates will lead to increased release of growth hormone that will help you lose fat as well.
Nonetheless, if performed incorrectly, squats can cause serious injuries to the human body. Some of the most common injuries include knee pain, back pain, neck pain and even a possible muscle tear.
How To Do A Squats Correctly?
If you want to see awesome results from squats, you need to perform this exercise in the correct manner. Here are some tips:
1) Stand with your feet slightly wider than your shoulder width. Your feet should be pointed slightly outwards.
2) Keep your back and neck straight and ensure feet are placed firmly on the ground.
3) Hinge your hips while lowering your body to allow your butt to move backward.
4) Lower your body by bending your knees, hips and ankles and stop when your body is two or three inches below the 90-degree angle.
5) Basically, while squatting down, your body weight should be placed on the heels of your foot and not your toes.
6) Once you have reached the ‘sweet spot’ remain in that position for a second. Then pull your body back to the starting position.
7) It is vital that you breathe in when you lower your body and exhale while raising your body.
8) You can perform 10 to 12 repetitions before taking a breather.
Top 6 Benefits Of Squats
1) Mass Building Exercise
The Barbell squat is undoubtedly the most effective lower body exercise. While the main purpose of this exercise is to develop your quadriceps, hamstrings, calves and lower back muscles, squats promote muscle mass throughout the human body.
This is owing to the anabolic effect that this exercise has on your body. When you perform squats in the correct manner, your body releases human growth hormone and testosterone. These hormones develop both your upper as well as your lower body.
2) Keeps Your Heart Fit and Works Almost All Your Muscles
A squat is a multi-purpose exercise that targets various major and minor muscle groups of the human body. This exercise works your abs, strengthens your lower back and increases the muscle mass of your thighs.
Squats also regulate the body’s lipid production that helps improve your cardiovascular functionality. Even the body’s insulin levels are kept under check thereby preventing the outbreak of diabetes.
3) Improves Mobility and Burns Fat
Squats are one of the best “functional exercises’ known to man. Not only does this exercise engage the lower body, it also makes you stable and flexible. As this is a mass gainer, you tend to burn fat at a faster rate. The more muscle you develop, the more body fat you would burn as larger muscle mass spends more calories to sustain itself.
4) Become Better at Sports
When you squat, your muscles become stronger and you achieve better body balance. Athletes who squat on a regular basis are able to not only run faster but they are also able to jump higher. Interestingly, free-hand or barbell squats are included in the training sessions of most athletes across the globe.
5) Minimizes Sports Injuries and Improves Waste Removal
Squats strengthen your connective tissues, stabilizer muscles as well as your connective tissues. When you squat regularly, you not only strengthen your weak body parts, you also become flexible. This in turn minimizes the risk of sports injuries.
Squatting also aids in delivering nutrients to vital organs by increasing blood flow in the human body. This in turn allows you to improve your bowel movement and remove excessive waste from your system.
6) Health Benefits Based on Scientific Research
After studying several research papers on the benefit of squats, it would it be absolutely correct to state that this exercise improves your IQ levels, reduces pain, slows down your aging process, cures sleeplessness, strengthens your heart, burns body fat, develops stronger bones/connective tissues, reverses pre-diabetes, increases your stamina/energy levels and reduces stress.
See Awesome Results From Squats By Following My Strategy
Everyone can achieve a great butt doing squats. You just need to maintain the perfect balance between the intensity and frequency of this exercise. If you maintain perfect form while squatting, exercise with the correct intensity, establish the correct frequency, then after 12 weeks, you would definitely have a better butt to flaunt.
The List of Exercises to Perform.
1) Free Hand Squats
2) Barbell Squats
3) Dumbbell Lunges
4) Body Weight Jump Squats
5) Wall Squats using Barbell
The Workout Intensity
To achieve a better butt, you need to work on both the “fast twitch’ and the ‘slow twitch’ muscle fibers. When you focus on “fast twitch’ muscle fibers, you tend to gain power and when you focus on the ‘slow twitch’ muscle fibers, you tend to gain stamina.
Keep your rep range between 6 to 18 and perform three sets of each exercise (I have mentioned five exercises in the list). The correct way to involve both types of muscle fibers is to “train till failure’. In simpler words, the last 2 to 4 repetitions in a set, should be difficult to complete.
The Workout Frequency
In order to improve the shape, size and power of your butt, you need to perform the above listed five exercises twice a week. Maintain a gap of at least 72 hours before repeating them. For example, if you workout on Monday then repeats this exercise on Thursday. Always take a day off in a week to recoup.
If you want an envious butt, don’t fret, just Squat!
Nancy Moore is the founder and creator of Fitnessgrams. She created Fitnessgrams to be a haven for people looking to get fit, boost their health, lose weight, or improve their well-being. Here you will find experiences, workouts, information from the experts, healthy living tips, and tools to find well-being and balance.