OK, let’s be honest, calling squats “fun” is a stretch. But it’s an exercise that not only builds strength and can really add a spark of joy to your fitness routine, especially when you feel and see the difference it makes to the shape of your body.
In this post, I’ll explore the incredible benefits of squats, the muscles they work, who should do them, how many you should do, and how often. Plus, we’ll sprinkle in some fun ways to make squats an enjoyable part of your fitness journey, and share how you can progress from basic bodyweight squats to more advanced variations.
Benefits of Squats:
Let’s kick things off with the fantastic benefits that squats bring to your life:
- Functional Fitness: Squats prepare you for real-life challenges, from picking something up off the floor to nailing those dance moves at weddings.
- Bone Health: They’re like a secret weapon for maintaining strong bones and keeping osteoporosis at bay.
- Calorie Burn: Squats fire up your metabolism, helping you torch calories and shed those extra pounds.
- Posture Improvement: Stronger lower back muscles from squats lead to better posture, boosting your confidence and presence.
- Hormone Boost: Squats trigger the release of growth hormone and testosterone, promoting muscle growth and fat loss.
- Mobility Magic: With regular squats, you can become more flexible, agile, and less prone to injuries. You’ll be ready for whatever life throws your way.
Muscles Worked During Squats:
Now, let’s dive into the muscle groups that squats engage:
- Quadriceps (Front Thigh Muscles): Squats sculpt powerful thighs, giving you a solid foundation for everyday activities.
- Hamstrings (Back Thigh Muscles): These muscles add agility and explosiveness to your movements, making you feel light on your feet.
- Gluteus Maximus (Buttocks): Squats are your ticket to a firm and lifted derrière, boosting your confidence.
- Adductors (Inner Thigh Muscles): These muscles provide stability, ensuring your legs stay the course during your squatting adventures.
- Calves (Gastrocnemius and Soleus): Your calves help maintain balance and control, allowing you to stay steady on your feet.
- Erector Spinae (Lower Back): These muscles work to maintain an upright posture, reducing the risk of back pain.
- Core Muscles: Your core acts as a stabilizer, ensuring you maintain a strong and steady form throughout the squat.
- Hip Flexors: These muscles assist in lifting your torso as you rise from the squatting position, making every repetition feel like a triumph.
Are squats for everyone?:
As always, it’s always a good idea, especially if you are not sure about these exercises based on your fitness level or physical limitations, to consult your doctor or a personal trainer who can show you the proper form and/or modifications best for you.
Squats are versatile, but it’s essential to consider the following:
- Medical Conditions: If you have health concerns affecting your hips, knees, or spine, consult with a healthcare professional before starting squat exercises.
- Mobility Matters: Adapt squat techniques to your joint mobility, ensuring safety and comfort during the movement.
- Beginners: Can start with bodyweight squats and gradually progress to more challenging variations.
- Newcomers: If standing squats are too extreme for you out of the gate, try sitting on the couch or a chair, then stand, then sit, then stand then sit 5-6 times in a row, up and down, without holding on to anything. This is a form of a squat. Do this up and down movement 5-6 times, every time you settle into sitting down throughout the day. Over time, you will easily be able to progress to beginning standing bodyweight squat.
How Many Squats and How Often:
The frequency and volume depend on your fitness goals:
- For general fitness: Begin with 2-3 times a week, performing 3-5 sets of 8-12 reps per set. Add your favorite music for extra motivation.
- For muscle growth and strength: Aim for 3-4 times a week with 3-5 sets of 6-8 reps. Turn your rest intervals into dance breaks for a touch of fun.
Proper Form:
Mastering the correct squat technique is crucial. Follow these steps for a safe and effective squat:
- Starting Position: Stand with your feet shoulder-width apart, toes forward, knees over your middle toes, and shoulders relaxed.
- Posture and Alignment: Maintain a neutral spine, chest up, and engage your core, imagining you are stepping onto a dance floor.
- Lowering Phase: Lower your butt towards the floor by hinging at the hips and bending the knees, making sure your heels stay on the ground. Should look like you are sitting into a chair. And put your arms out in front of you as this will help you balance.
- Depth: Aim to lower until your thighs are parallel to the ground.
- Knees and Feet: Ensure proper alignment with knees tracking over your feet, and keep your feet flat on the ground.
- Breathing: Inhale as you lower, exhale as you rise, creating a rhythm that syncs with your movements.
- Ascending Phase: Push through your heels to stand up, engaging your glutes and quads. Imagine you’re making an elegant final move on the dance floor.
- Finish: At the top of the squat, fully extend your hips and knees while maintaining an upright posture, ready for your well-deserved applause.
Adding Some Fun to Your Squats:
Here’s where the fun kicks in – customize your squat journey:
- Put on some tunes and get your beat going: Doing squats to music help you set a pace to your movement and music just generally makes everything more enjoyable!
- Progressive Overload: As you get comfortable with bodyweight squats, it’s time to add weights. Grab some dumbbells or use a barbell or kettle-ball to up the intensity and challenge your muscles.
- Variations: Explore different squat variations like goblet squats, front squats, or overhead squats. Each one adds a unique twist to your squatting adventure. (Note: These are all very advanced and I think more challenging/difficult variations.)
- Dance Breaks: Between squat sets, with your favorite tunes playing, dance like nobody’s watching. It’s a fun way to keep your energy high, your muscles loose, and your heart rate up. (Did you ever notice that you can’t cry when you are dancing? Check it out…it’s true.)
- Friendly Competitions: Challenge a friend to a squat-off. Who can do the most squats in a minute? Winner gets bragging rights and a good laugh!
- Outdoor Squats: Take your squats outdoors. Find a scenic spot and squat while enjoying nature’s beauty. It’s a refreshing twist on the traditional indoor gym setting.
So, whether you’re just beginning, grooving to your favorite playlist, adding weights to your squatting routine, or trying out different squat variations, remember that squats are not just a fitness necessity; they’re a celebration of strength and fun. And, you can do them anywhere and any time! Embrace the burn, dance your way through sets, and witness the transformation. …Happy squatting!
Moving my body is one of several things that helped me to get healthy, lose weight and ditch all of my prescription drugs. If you want to unlock your journey to a healthier more vibrant you, but haven’t been able to get there, my story and course can provide a blueprint and inspire you to take a step towards better health and wellness.
The journey to a healthier, happier you is so worth it. I know—because I lived it. I stopped chasing skinny and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I share the whole story in my book. Click HERE to learn more.
(Full disclosure, I took a bunch of photos and as evidenced by the pics on this post, I couldn’t find a good one. As my niece told me…”Auntie, it’s a squat!” Love you for that Al!)
