All You Need To Know About SQUATS

A fit body is a must have these days, and we are eternally thankful for whoever created the brilliant workout method to get it. Squat is a compound body exercise that mostly trains the muscles of the hips, thighs and buttocks. They are considered a vital exercise for increasing the strength and size of the legs and buttocks.

squat-BBOEAccording to Dr Joseph Mercola, an alternative medicine proponent, osteopathic physician, and web entrepreneur, these are what makes squats such a fantastic exercise!


  1. Builds Muscle in Your Entire BodySquats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

    In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

    So squats can actually help you improve both your upper and lower body strength.

  2. Functional Exercise Makes Real-Life Activities EasierFunctional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
  3. Burn More FatOne of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
  4. Maintain Mobility and BalanceStrong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.
  5. Prevent InjuriesMost athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
  6. Boost Your Sports Performance — Jump Higher and Run FasterWhether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.
  7. Tone Your Backside, Abs and Entire BodyFew exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
  8. Help with Waste RemovalSquats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.


  • How to do squats

Clench your fists and spread your legs in such a way that they’re not too far away from each other. After this, start the squats by bending your knees and slightly shooting out your butt; act like you are about to sit down, feel free to arch your back, and then go back up again. As you get back up, make sure you squeeze your butt as hard as possible; this gesture is what makes tones up the muscles. Do this 10-20 times at a go, or for as long as you can.

  • What to wear when doing squats

Squats don’t require any designated outfit as they are a very simple and easy-to-do exercise. It doesn’t matter what you’re wearing, as long as you’re doing it right, you’re good to go! However, light or fit clothes may be recommended.

  • Where to do squats

You don’t need to be in a gym or track field before you can do your squats; they can be done any and everywhere. Squats don’t require too much space either, so anywhere is a suitable place for this workout; bedroom, kitchen, living room, anywhere!

  • How long to do squats

Doing this exercise for too long often cause leg aches and can make your joints feel a bit weak, and so it is not recommended to do squats for prolonged hours. Ensure to take breaks in between your workout sessions, to avoid your muscles from getting overworked.



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