The squat is a famous exercise. It is simple, versatile, and beneficial for overall health. The correct form of the squat will help to get more benefits from your workout. If you are a beginner at squats, then this article will give a brief idea about squats.

How To Squat - Special Guide For Beginners

What are squats?

What are squats

Squats can strengthen your hamstrings, core, glutes, and quads at once. It is just like an all-in-one package. You can perform squats either with the bodyweight exercise or with the help of added weights. Also, you will find multiple variations of squats. You can use many different kinds of training styles.

Squats help to strengthen multiple muscles including quads, core, glutes, and hamstrings. You can squat by focusing on one muscle group too. There are many benefits to doing squats. It will increase your mobility, strengthening bones and joints, work on all your lower body muscles, and strengthening your core are some of.

Different types of squats

Different types of squats

You can start with simple squat types. When you master simple types, move on to difficult ones. You can increase the intensity of squats too.

Single-leg box squat

Different types of squats

You need a box to perform a single-leg box squat. You can use a chair or a bench instead of a box. Keep your feet shoulder-width apart. Then lift a leg out in front of you. Now, you need to balance the body with one foot. You can sit lightly on the chair behind before coming straight back up through the squat movement.

Using the barbell

Using the barbell

You can do squats with the help of a barbell.  Held the barbell firmly throughout the squat.

Front squats with dumbbells

Front squats with dumbbells

The front squat is a common squat variation. You can use dumbbells instead of barbells to do front squats. Keep your feet shoulder-width apart. You need to hold the dumbbell up close to the shoulders. Keep the palms facing towards each other. Now, do the usual squat movements.

Goblet squats

You need a dumbbell or a kettlebell for a goblet squat. Keep it in front of the chest throughout the movement. Hold the dumbbell or kettlebell with both hands against the chest. Keep your feet shoulder-width apart. Start the squat movement. The dumbbell or the kettlebell should remain stationary. You must maintain a proud chest and keep the shoulder blades back and down.

Sumo Squat

Sumo Squat

You need to keep the feet further than shoulder-width apart and turn out to 45 degrees. You can use a dumbbell for resistance.

What is the proper squat form for beginners?

What is the proper squat form for beginners

The best squat form for beginners is sitting squat. You can use a chair as a fixed point in sit squat. It is suitable for a beginner as an initiation for squat. Then gradually move to bodyweight squat and other types.  

Mistakes you do when doing squats

Mistakes you do when doing squats

Squats are a simple exercise compared to other workouts. Don’t move your knees when you are squatting. The knees should not go over your toes. You must keep your neck neutral and engaging core muscles.

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