Most of you know that I’m an avid exerciser, and an avid exercise proponent. If you haven’t yet started a regular exercise routine, you can find tips for doing so here. Suffice it to say, a varied workout routine of appropriate intensity is one of the smartest health moves you can make, and adding squats to your routine is a must.

What makes squats such a fantastic exercise?

1. Builds Muscle in Your Entire Body

Squats 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 Easier

Functional 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 Fat

One 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 Balance

Strong 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 Injuries

Most 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 Faster

Whether 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 Body

Few 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 Removal

Squats 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.

If you’re looking for a workout that will challenge your muscles through non-stop movements that sculpt your entire body, check out Get RIPPED! and Chiseled!

Benefits of Squats for Men & Women: Why You Should Squat?

Squats Strengthen The Knees

Besides this, squats will make them more flexible by allowing more blood and oxygen to travel through the tissues. This will also cut your risk of injury in half, especially while doing cardio, which is known to cause damage to the joints.

Your Back Is Injury Free

While many types of exercises will cause damage to your joints and back, squats do nothing but improve them. It is a low-effort exercise that is perfect for people with back problems or medical conditions related to the ankles and knees.

Squats Are Very Cost Efficient

One of the best things about this type of exercise is that it is extremely cost effective and requires no special equipment or accessories.

You can do squats pretty much anywhere (well, not really, it would be pretty awkward if you did them at the office), requiring no monetary or financial investments. Other than that, you can do this at home or mix up your jogging session with a few short sessions of squats.

Squats Improve The Overall Posture of The Body

One of the main benefits of squats for women is that they improve your posture. This happens because they work the whole body.

Squats will allow you to walk straight and gracious like a gazelle because they instill a certain physical discipline into you.

Squats Will Significantly Improve Your Day to Day Live

Squats are a regular part of the daily routine. Whether you are leaning down to pick up a box or a fork that fell off the table, squats can be painful and tiresome if you do not possess the necessary physical prowess to do them.

So, regular sessions of squats on a daily basis will not only improve your health but will also make your regular activities easier to perform.

Final Thoughts On Benefits of Squats

In conclusion, the benefits of squats for women are too many to list, and it would take an eternity to do that. Make sure to do this exercise daily, and you will not only see clear improvements when it comes to your health, but you will look good, too!

The Manly Men blog

January 8, 2019| admin|

This is why the Squat is the king of all exercises.

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  • The Benefits of doing Heavy Squats

    Never skip leg day! Keep Your Squats low and your standards high!

    Manly Men Blog

    Squats: If you’re looking for the perfect exercise to fit into your workout regime, then look no further. Because of its all-round benefits, it really is the mother of all exercises. The squat is one of my favourite exercises and in this post I will tell you why. So, if you think squats are only for building strong legs, let me prove you wrong!

    Squats work your whole body

    Everyone knows squats are great for working your leg muscles. But the truth is, they will build muscle in your entire body. You will not only work your quadriceps, your hamstrings, your calves, your adductors and your glutes.

    You’ll need your upper-body to support and balance the bar too. To perform a heavy squat you’ll have to use your abs, your back, your shoulders and your arms to stabilize and lift the weight. By doing squats, you’ll be getting more than an awesome core workout.

    A while ago I was doing the Stronglifts program. Stronglifts uses squats in every workout (3x a week). While I was on the program I never did any direct exercises to train my abs. Yet, during those months my abs were becoming more and more defined. I never realized before that I could build a six-pack without doing a single crunch!

    Because squats work your body from head to toe, it will allow you to lift heavier than most other exercises. This makes the squat the ultimate tool for building overall strength. This strength will carry over to your daily life.

    Squat for anabolic hormones

    Most people you see at the gym skip squats. They will find all kinds of excuses for why they’re not squatting. That’s because squats are hard. And yes, they can be a bitch. But nothing I ever did in the gym worked until I started to squat.

    I started to build bigger shoulders, bigger arms,… at a much faster rate. But how was this possible?

    The reason I was building muscle in my upper-body much easier is because of what the squats were doing to my hormones. As it turns out, squatting is super-effective for increasing testosterone and human growth hormone.

    Related Post: 5 Reasons Why You’re Not Building Muscle

    These hormones were creating a muscle-building anabolic environment in my body. Testosterone and human growth hormone were working as a catalyst for muscle growth. And because I was working so many muscles at the same time, I was becoming a muscle building machine.

    Next to squatting every workout, I was also paying very close attention to my diet. Healthy nutrition is the key to building muscle. If you want to build muscle and improve your squat, it’s very important that you eat enough protëin everyday! Proteïn is a macronutrient and your body needs large amounts of it if you want to progress fast enough.

    If you want to speed up the process, I’d advise you to start using whey proteïn powder. It’s a very popular supplement and it works wonders for building muscle and repairing damaged tissue. If you don’t know which brand of proteïn powder to choose, Gold standard from Optimum nutrition is always a good pick. It’s a very high quality for a reasonable price. You can get yours right here, so you can start right away!

    I started using it before and after training to give me the necessary building blocks to become stronger and bigger. That way I was able to squat heavier every workout.

    So if you’re still skipping out on the Squat, you better think twice!

    Related Post: How to perform a perfect Squat

    Use Squats to burn fat

    One of the best ways to keep the fat from piling on is to build muscle. The more muscle you have, the more energy you’ll burn throughout the day. This is where the squat comes in. Because it’s great at building muscle, it will increase your metabolism over time. That way you’ll become a calorie burning machine.

    Squats burn more energy than any other exercise. So while you perform the squat, you burn a ton of calories.

    The Squat will increase your fitness

    Compound exercises like squats are a great tool to get your heart rate up. Even though it’s an anaerobic exercise, your cardiovascular abilities will definitely improve. As the weights go up every week, you’ll notice yourself sweating your ass off.

    Squatting is very functional

    Squats will strengthen your legs. So if you’re a runner or an athlete, you’ll notice you’ll be running faster and easier. Because of your strong leg muscles every step will take less effort .

    Logically, you’ll also be able to jump higher. Squats will increase your power and explosiveness.

    You’ll also improve your balance and coördination, especially when you’re using free weights. Combined with increased flexibility, this will make you a better athlete.

    Squatting below parallel demands flexibility, because you’re moving your legs through a full range of motion. By doing this, you’ll maintain proper hip flexibility.

    Squatting is super functional and will make real-life activities easier. Just think of all the times you’re running after your kids, picking up heavy things…

    Related Post: How to bulk up clean and healthy

    The squat will help prevent injuries

    Squats will strengthen your stabilizer muscles, ligaments and tendons. These work to keep you steady while your primary muscles are doing their job. They also prevent injuries because they improve your flexibility.

    Make sure you perform the squat with perfect form! Squats can help strengthen your knee joints and your back, but only when performed correctly! Otherwise, you will only cause problems.

    Doing squats will build discipline

    Be A Badass with a good ass.

    Manly Men Blog

    Most people you see at the gym don’t do squats. They waste their time doing leg curls and leg extensions. That’s because squats are hard. Doing hard things, even when you don’t feel like it, will also train your mind. Yes, doing squats will make you a bad ass!

    Doing hard things will give you the best results. If you manage to train your mind to do this at the gym it will transfer to other areas of your life. You train yourself to create good and healthy habits for long-term benefits instead of choosing short-term gratification.

    Conclusion: If you can only do one exercise today! Let it be the Squat!

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    • Tags: benefits, bodybuilding, burn fat, discipline, functional, heavy, human growth hormone, injuries, muscle, squat, squats, testosterone, weightlifting

      The Benefits Of Squats

      Why Squats Are The Best Exercise You Can Do For Your Body

      May 15, 2015 Share Tweet Flip 0 Shares

      Every gym has that one guy who can throw three or four plates on either side of the barbell and squat it like a boss. We’ve all seen him and thought, “Good golly, what a friggin’ badass!” Well, that guy can be you. Although it might seem like squats are reserved for bodybuilders, power-lifters and pro athletes, the truth is anyone can do them. In fact, everyone should do them (and do them properly and safely).

      Squatting strengthens the overall body, even though it’s categorized as a “leg day” exercise. The movement engages your shoulders, back, and especially your abs, developing a nice solid core and back. The squat is also the only movement that trains the posterior chain – the collective term for your glutes, hamstrings, adductors, and lower back — and quadriceps at the same time. It’s like putting in a dollar coin in a slot machine and hitting the gym jackpot.

      Because the squat is compound movement that requires a lot from your body, you recruit a lot of muscle fibers doing it. The more muscle fibers you engage, the better your hormonal response will be. Most important, doing squats can naturally elevate your testosterone levels, which in turn, is great for building muscle, burning fat, and improving strength — and it doesn’t hurt in the bedroom, either. Win-win-win-win.

      The squat is a bone-loading exercise, which means the weight stimulates your bones to become denser. Dense bones are stronger, healthier, and less likely to break. And, although the squat has the reputation of being “bad for the knees and back,” moving your knees and hips through their full range of motion can actually strengthen them and increase their flexibility. Then, when it comes time to go about your daily life, you’re a stronger, more limber person and someone who people will constantly call upon to move their furniture. Not to mention, you may see marked improvements in performance and endurance on the field and court and in the bedroom too.

      While it’s easy to simply smirk and yell, “Shut up and squat!” I get that squatting is actually pretty damn hard. If you haven’t spent a lot of time under a barbell, it’d benefit your joint health to learn proper squat technique with accessory movements like simply bodyweight squats or goblet squats. With these, you can train yourself to get through the proper movement pattern. The trick is to do them regularly, and although it may be tough on the ol’ ego, to do them without heavy-ass weights so you can train yourself to go to full depth (hip crease just below knee caps.)

      Learning how to squat by pushing your hips back and keeping your knees out, your chest up, and your heels from coming up off the floor will go a long way in improving your mechanics before you get under a heavier load.

      After you get the hang of squatting with a barbell and are ready to see significant strength and size gains, then it’s time to get serious. If your main fitness goals are to become a better lifter and gain some overall size, then try’s free four-week Squat Every Day Trainer. As the name suggests, you’ll step into the squat rack and go as heavy as you can, every damn day. You’ll also get comprehensive programming for all other body parts. Along with this training regimen, you’ll receive a nutrition and supplementation program so you can make the best strides toward becoming a complete badass.

      Cassie Smith is a Senior Editor for After her tenure as a college soccer player, Cassie found CrossFit and a special ability in picking up heavy-ass things. She is a national-level weightlifting competitor and currently holds the Idaho State record in the clean and jerk. Outside the gym, Cassie enjoys reading and watching movies. She calls herself a milkshake connoisseur.

      We squat when we drive, sit down for a meeting, use the restroom, go to dinner… it’s part of life to sit, and therefore squat.

      With so much integration into the movements of our every day life, we have to nail the basics to keep the bones and joints in the correct alignment so that muscles are being used properly, and abnormal wearing of joint surfaces is decreased.

      Simple cues from squatting properly are extremely transferable, and important to maintain a good posture (such as shoulders back, sit upright, feet flat on the floor when we are sitting).

      151 likes – View Post on Instagram A Smile goes a long way @complete_sp @lululemonausnz #cspgym #lululemon #smile #gratitude #unitedbymotion #community #qaloau #qalo @marceauphotography 📸📸

      Sure, squats help to build your leg muscles which include, quadriceps, hamstrings, and calves, but the benefits go beyond building your pins.

      A squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. However the squatting movement also creates an anabolic environment, which promotes body-wide muscle building. During an anabolic state, tissues found within the human body obtain energy for growth and maintenance, meaning squats can help you improve both your upper and lower body strength.

      70 likes – View Post on Instagram OLYMPIC LIFTING Every Tuesday afternoon 4:30-5:30 Olympic Lifting is an extremely technical skill and can be hard to master. Learn correct technique, drills and skill breakdowns and spend quality time on correct form and movement every Tuesday. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #cspgym #cspfamily #prideinperformance #olympiclifting #innerwest #concord #strengthandconditioning #snatch #cleanandjerk #skillssessions

      It’s for this reason that squats are essential in overall functional fitness and you’d be wise to include them in workouts to encourage total body workout and building strength in functional movement.

      151 likes – View Post on Instagram Bondi Facial Remembering that day 65kg sandbags felt heavy AF! @complete_sp @98rileystgym @scottiehendo 📸👊 #cspgym #98rileystgym #bondi #sandbag

      To enable muscle growth and strength development in simple terms, add a tempo to your squat. What does this mean? Time the eccentric and concentric phases of the movement (the up and down phases). A 3-0-1-0 tempo makes sense on lifts that start with an eccentric, or lowering phase, like a squat, with each number lining up to the seconds spent on each phase of the movement.

      This means that you lower the bar for 3 seconds (3), there’s no pause at the midpoint or bottom (0), and then you return to the starting position for 1 second (1) with no break between reps (0).

      E.g. 4 x 8-10 squats at 3010 tempo with a 60 second rest between sets.

      Small stabilization muscles all start to fire toward the bottom of your squat, maintain your strong body position (even with no weight on your back). Your core gets a pretty hefty workout as well using well timed tempo reps, as you have to activate and control both eccentric and concentric phases during tempo squats.

      So how do we squat correctly? Follow these important cues and you can’t go wrong.

      46 likes – View Post on Instagram TECHNIQUE TUESDAY . . Talking about the squat, and a few tips to help with efficiency during a workout. . . Remember we count a rep in a squat as start position being hips and knees in full extension, into bottom position ensuring our hips pass below knee crease to count, then return to your knee and hip extension position 👍🏼 . . @angus_beef_media 🎥 #squat #movement #techniquetuesday #coachingzonefivedock #coachingzone #barbellsquat @coachingzoneau @coachingzonefivedock @novofitaus @lululemonausnz @alphafit_aus

      Secrets to Mastering the Squat: Part 3

      In Secrets to Mastering the Squat Part 1 and Part 2, we discussed some tips for learning how to squat properly: squatting with bodyweight and adding load to the squat using Goblet Squats.

      In Part 3, we look at the best way to learn the squat with a barbell, as well as some common issues we see with women and barbell squatting. Check out this video below to see three different squat variations you can try:

      Barbell Box Squat

      1. Use a shoulder-width grip.

      This is the most comfortable grip for most women, and it allows them to pull their upper back and traps together. A grip that’s too wide will leave most women feeling unstable and unable to get their back tight.

      2. Squeeze your shoulder blades and lats together.

      This helps you keep your whole body tight and allows you to create a “meaty shelf” on which the bar can rest. Remember, you don’t want the bar too high on your neck, or too low on your back.

      3. Create pressure in your core before you lift the bar off.

      Take a breath in and create pressure in your core before you pick up the bar. This is a great habit to get into because once you have an appreciable amount of weight on the bar, this will be a necessary step to protect your spine.

      4. Find a stance that’s comfortable for you.

      As you’ll see in the video, your stance will depend on your height, the length of your limbs and torso, your mobility levels, and other individual characteristics. Don’t be afraid to play around with your foot position and experiment to find what feels and looks right.

      5. Brace your core.

      This technique is discussed in the video, but I like to fill up my belly with air, then blow out hard to get my ribs down, and brace hard. Then I fill up with air underneath my braced core to keep my core engaged and keep my spine in an optimal position.

      6. Keep your head in a neutral position.

      You’ve already read and heard this in Parts 1 and 2 of this series, but I’ll say it again. Throwing your head back causes a cascade of problems down the kinetic chain. Your ribs almost instantly flare up, you go into lumbar hyperextension, and it makes it more difficult to sit back into your hips with a narrower stance. Keep your head neutral and eyes straight ahead.

      7. Sit back into your hips.

      Many women are very quad dominant and tend to get pulled forward when they squat. Make sure you sit back into your hips, and don’t be afraid to have a bit of a forward lean.

      8. Use your core and your hips to stand up.

      As discussed in the video, it’s very common for women to fling themselves off of the box using their spine instead of pull themselves up using their hips and core. Hopefully you will have practiced this with body weight as well as a kettlebell to get strong in this position before putting a bar on your back.

      Barbell Back Squat

      The same rules apply to the barbell back squat that apply to the barbell box squat. Just make sure you have a nice and controlled descent and don’t “bottom out” into the bottom of the squat.

      Control it down, stop before you lose your neutral spine position, and stay braced in your core the entire time.

      Safety Bar Squat

      Safety Bar Squats can be done without a box, or with a box, as shown. Again, very similar rules apply to this squat as well, but it’s especially important to do a couple of things:

      1. Squeeze the handles hard.

      When you’re squatting with a regular, straight bar, you have to grip the bar hard to keep it on your back. With the safety bar, it’s easy to get lax because the bar will stay on your back no matter what. This is a mistake. Squeeze the bar hard because it will allow you to create more tension throughout your entire body. This will make your squat easier, cleaner, and safer.

      2. Drive your back into the bar.

      The safety bar is notorious for pitching you forward, which is why it’s a great tool to teach you to drive your back into the bar so you don’t fold over.

      These three squat variations are a great place to start when you want to safely add barbell back squats to your regimen. Helping women get stronger and achieve new PRs with exercises like the squat is one of the things we do best. We want to help you reach your goals with a balanced, intelligent approach.

      The Fifteen Benefits of Squats for Women

      By nicole renna on January 27th, 2017 in Workout

      For women who want a perfect butt and nice toned legs, the benefits of daily squats are endless. While initially the technique of squatting is intimidating, once you have mastered the art form, you should begin to see a noticeable change in your body in no time.

      Using a proper squat regiment, your muscles will become more toned and fabulous looking – meaning now’s the best time to get started to be ready to spend your summer at Barton Springs.

      There are many different types of squats, that are more effective for various parts of the body. There are also some that are more challenging than others. The different types of squats include: air squats, kettleball squats, dumbbell squats and the dreaded one legged pistol squats.

      This means that no matter what your style or preference, there is a perfect squat for you!

      In case you need more convincing…

      Here Are The Top 15 Reasons Women Should Squat

      1) Can Help Your Circulation – Stretching your body through daily squatting gets the blood pumping in your body, while improving circulation. This leads to the overall health of your body. Squatting helps to increase the nutrients and oxygen getting to the vital muscles and organs in your body. This can lead to extra energy during the day and yes ladies, even saying goodbye to cellulite.

      2) Can Improve Your Digestive System – The muscular motion of the squat exercise helps to push fluids through your body, while helping you to easily eliminate wastes and toxins. This process can help to improve your digestive system and other systems in your body.

      3) Tones your body – Although you are focused on building and toning your leg muscles, the squatting exercise also helps to promote and build muscles in other parts of your body. The exercise creates the anabolic environment that releases hormones in the body. These hormones are vital in building up organ and tissue growth throughout the entire body.

      4) They’re Low Impact – Squats are a low impact aerobic exercise that does not place pressure on your back, knees or joints. This is great to know for those who suffer with back and knee problems. Getting your body and muscles stronger could not be easier than doing your daily squats.

      5) They’re convenient! – The squatting exercise can be done anywhere and does not require expensive gym equipment. You can do squats in the comfort of your own home, in your office or at the gym, if that is your preference.

      6) Improves Balance and Posture – Squats help with strengthening your back muscles, which allows you to correct posture and imbalances in the body. This protects the muscle tissue, if you are sedentary in your work or if you are lifting heavy objects for long periods of time. Doing squats helps to release the pressure on your back, while leaving you walking like a beauty queen.

      7) Helps You to Lose Weight – We all could lose a pound or two in our bodies. So, it is good news to know that the squatting motion leads to burning calories in the entire body. In addition to muscle toning and tissue growth, the squat can help you lose weight. And that’s great news for every woman, who is wanting to lose those extra pounds.

      8) Improves Bones, Joints and Muscles – Increases Oxygen and Blood Flow Around the Joints – The squatting motion helps to strengthen your bones, joints and muscles. Squats, when done properly, help create an environment where oxygen and blood flow naturally around the joints. This gives you more energy, while allowing you to feel better throughout your day.

      9) Tones The Entire Body – The myth about the squatting motion is that it is designed to tone specific muscles in your leg. Many exercises that are done at home or in the gym, will target a specific area in the body. However, squats are one of the most beneficial exercises, because the squatting motion helps to tone not just your entire leg, but your entire body.

      10) Gets Your Booty Firm – If you are looking for the best exercise for toning your booty, then look no further than the squat. Everybody can benefit from a great butt, and with the squatting exercise you can have one. Squats help to tone the muscle in your butt, without placing added pressure on your back. So get your rear end in shape for the summer ladies, by doing your daily squats.

      11) Better Leg Muscles – One of the most beneficial things about squatting, is that it helps to tone your leg muscles. Helping to tone the quadriceps and hamstrings are definitely 2 benefits of doing daily squats. You’ll be surprised at how many people notice your legs looking better than ever.

      12) Strengthen Your Core and Abdominal Muscles – Many experts agree that having a strong core, is one of the most essential things that you can do for your body. Performing daily squats will help to strengthen your abdominal muscles, thus helping to strengthen your core. There are countless health benefits that will come from this, including easier bending, and improved posture.

      13) Burn More Fat – Squats help to increase your metabolism, which leads to your body burning more fat. As a whole, exercise in general does this, but because of the intensity that the squat places on the body, fat can be burned from your entire body and not just a specific area.

      14) Eases Day to Day Activities That Use the Squatting Motion – Everyone says that practice makes perfect. Well, doing your daily squats are no exception. There are daily activities that you will do, that resemble the squatting motion. Having to pick up boxes or your children with regularity, can all be made easier by doing your daily squatting exercises. By practicing perfect daily form during exercise, you will know what to do when a situation arises when you will have to perfect the squatting motion, which leads to the last point…

      15) Helps to Prevent Injuries – Athletes often use squats as a part of their daily training regimen. This is because it helps to keep them from getting injured. The professional athlete is under constant pressure, from the possibility of getting injured. Squats help to build bones, muscles, joints, the abdomen and core muscles, while lending way to improved overall health. The benefits extend beyond athletes, and will help keep you safe doing tasks around the house, like moving or lifting things.

      Those are my favorite fifteen benefits of doing daily squats!

      Do you have any favorites, or anything I missed? Leave a comment below and I’ll add them to the list.

      If you want to take your squat routine to the next level with the help of an in home personal trainer, then contact me to get a free consultation.

      You’ve probably heard that squats are one of the best exercises you can do.

      Not only will squats build lower body strength, they’ll get you closer toward your goal of getting the body you’ve always wanted, improve your athleticism, and more.

      But do you know how to do a proper squat?

      As a personal trainer, one of the first things I do is check the bodyweight squat form of my future clients. No weights, no bands, no special equipment: just 10 basic air squats, no more.

      Here’s what I often find:

      • The majority of people have never been taught proper squat form.
      • Many people’s hamstrings are so tight they can’t get to parallel (or below) due to their lack of flexibility.
      • Most people have some sort of muscular imbalance that shows up when doing air squats.
      • A lot of people get winded after just 10 air squats.
      • Almost nobody engages their core or upper body properly or knows what to do with their arms while squatting.
      • At least half of all people I’ve seen do air squats put their weight on the toes, causing them to lose their balance.
      • The majority of people don’t know how low they’re actually supposed to squat down.

      But just because you were never taught how to do a proper air squat growing up (I sure wasn’t), doesn’t mean you can’t start learning how to do them now.

      In fact, you’ve probably noticed that a lot of the 12 Minute Athlete workouts include air squats (and if you’ve ever done CrossFit, they show up there a lot too).

      First, here’s why air squats rock:

      Why You Should Embrace Air Squats

      Yes, there’s no doubt that barbell squats, sandbag squats or kettlebell squats are awesome. But air squats are too, for these reasons and more:

      • Air squats are 100% portable. You can literally do them anywhere!
      • They’re silent (unless you grunt a lot) and take up pretty much zero space. If you need to be quiet or simply don’t have much space, you can still do air squats.
      • They engage your entire body. If you do air squats right, not only do air squats engage your legs and butt muscles, they also work your core, back and shoulders.
      • They increase mobility. To be able to squat properly, you need basic hip, ankle, and torso control. Working on your squats will increase mobility and flexibility in each of these joints, and make you less prone to injury.
      • They’re the epitome of functional fitness. We squat every day in our normal lives, and adding them to your workouts makes it less likely you’ll get tired and injured in every day activities.
      • They’ll still make you crazy strong. Do 20, or 40, or 100, and you’ll feel it, I promise.

      How to do a Proper Air Squat

      Start doing air squats properly and not only will bulletproof your body, you’ll get more out of your squat.

      Watch the video or read these written instructions on how to get started:

      Step 1: Stand with your feet hip-width apart with your toes pointed slightly outward. Your arms should be hanging loose by your side. Then engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other.

      Step 2: Bend your knees and squat down as if you were sitting into a chair. Keep your weight on your heels and keep your core tight. Your eventual goal will be to touch your glutes to the back of your calves but if you can only get to parallel right now, that’s fine. Make an effort to keep your knees externally rotated (don’t let them collapse inward). As you lower down, you can either raise your arms straight in front of you or keep them bent in front of your chest. Focus on keeping your torso upright and core tight.

      Step 3: Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.

      Key Air Squat Takeaways

      Ready to squat away? Here are the key points you should remember when attempting an air squat:

      • Keep your weight on your heels.
      • Keep your torso upright with your shoulders pulled back.
      • Your feet should be hip-width apart with your toes slightly pointing outward.
      • Keep your knees externally rotated.
      • Your butt, back, and core muscles should be engaged the entire time.
      • Raise your arms while squatting down and bring them back to your side on the way up, keeping your shoulders back.
      • On the downward portion of the squat, aim to go below parallel.

      Do them often, and you’ll soon be an air squat master!

      This article is perfect for those girls who squat! Ever wonder why girls do squats everyday? Let’s admit it, this exercise is reasonably simple to do. However, it takes a lot of patience, determination and strength when doing it.

      A squat is not just known as a leg exercise, but it also promotes body-wide muscle building by catalyzing an anabolic environment. With perfect leggings, this exercise will be one of the best functional exercises out there.

      It promotes mobility, balance and helping you complete real-world activities with ease. Who would have thought that by just doing this exercise, it will help you to burn more fats and as one of the most time-efficient ways to burn more calories continually is by developing more muscles?

      Research shows that when a squat is done properly, it can improve knee stability and strengthen connective tissue. This exercise should be a part of virtually everyone’s fitness routine, as they provide whole-body benefits.

      Here’s Why Girls Are Addicted to Doing Squats Everyday

      This exercise is not difficult to perform. However, if you aren’t used to doing squats, it might take a bit of time to master it.

      But as time goes by, you will be used to it and you will find that the results are worth the time and effort. This exercise is not only one of the best exercises for toning your legs and your backside, but they are also beneficial to other areas of your body as well.

      These reasons alone make for a strong case on the benefits of squats for girls who squat; the reasons why women are doing it.

      Here Are the Top 7 Why Women Should Squat

      1. It can help your circulation.

      Did you know that whenever you stretch your body through daily squatting it gets the blood pumping into your body while improving circulation? Squatting helps to increase the nutrients and oxygen getting to the vital muscles and organs in your body.

      This leads to the overall health of your body.

      2. It can improve your digestive system.

      While squatting helps you to easily eliminate wastes and toxins, the muscular movement of it can help to push fluids through your body. This process can help to improve your digestive system and other systems in your body.

      3. It tones your entire body.

      Squats are known for being one of the most beneficial exercises. Did you know that by doing squats it will not just help you to tone your legs, but also your entire body? This exercise creates the anabolic environment that releases hormones in the body which makes the hormones vital in building up organ and tissue growth throughout the entire body.

      4. It improves your balance and posture.

      Doing squat can also help you to strengthen your back muscles, which allows you to correct posture and imbalances in the body. This can protect your muscle tissue and it can also help you to release pressure on your back.

      More Benefits Are Coming Your Way

      5. It helps you to lose weight.

      This exercise is reasonably simple and just by doing it, it can also help you to lose weight. No wonder why women love to do it.

      Doing the squatting motion leads to burning calories in the entire body, meaning we all could lose a pound or two in our bodies. This exercise is perfect for those women who don’t want to go to the gym, yet wants to lose some weight.

      What are you waiting for? Start planning your squat challenge now!

      6. It’s convenient!

      Obviously, this exercise is convenient and you can do it anywhere. You don’t have to apply for a monthly membership at the gym because this one doesn’t require expensive gym equipment.

      With perfect workout leggings, you can do squats in the comfort of your own home. Who doesn’t like that?

      7. It helps your butt to get firm.

      Yes, squatting is one of the best exercises to get your entire body toned. This exercise can help to tone the muscle in your butt, without placing added pressure on your back.

      Go get your mesh leggings now and go get that butt goal!

      MOTIVATION: Tributes to the Girls Who Squat

      Whenever we see a girl whose legs and butt are defined, thick and strong, we can’t help but take notice and applaud the hard work and dedication. Here is some picture tribute to the girls who squat.

      What are you waiting for, ladies? Go get your best leggings and start doing squats!

      Benefits of Squats for Women – Why You’re Really Missing Out

      By now everyone pretty much knows that squats are extremely beneficial, but if you’re a female you may be wondering what are the benefits of squats for women.

      Of all the exercises a woman can choose to do, if she had to pick the one weight training exercise that built overall lean muscle mass and increased strength, it would have to be squats.

      Now, it’s time to know the benefits of squats for women.

      However, no matter if you’re doing the deadlift or the squat, make sure you’re protected from straining your back by using a quality weight belt.

      We are proud and highly suggest to use:

      The Dark Iron Fitness Genuine Leather Weightlifting Belt

      Definitely, check us out as this weight belt has been highest reviewed and rated on Amazon.

      Now back to the introduction of the benefits of squats for women :

      Squats are the go-to move for anyone who strength trains because they engage more muscles than any other move.

      Squats work the thighs (quads, hamstrings, outer thighs), glutes, and core (abdominals and the muscles that support your spine).

      When you squat, you use all the muscles of your legs to remain upright and balanced.

      Machines at the gym usually target just a few separate muscles so you may need to perform an entire circuit to get the same benefits as one simple squat.

      You can tighten the muscles of your glutes if you target your upper backside, but this can be difficult without straining your back.

      Many leg curl machines in the gym will put pressure on the lower back so that they do more harm than good.

      Squats, however, target your gluteus muscles and can build a firm and toned look in no time.

      A proper squat is a nonimpact exercise and doesn’t put any pressure on your joints or muscles in your lower body.

      This makes them safe for just about anyone to perform, even if you have weak knees or ankles, or are very overweight.

      But it’s important to learn how to squat correctly.

      Related Article: Is It Good to Do Squats Every Day? What You Should Understand

      Having good form and technique is crucial to reap the maximum benefit and to avoid injury.

      It’s not a difficult exercise to perform but If you aren’t used to doing squats it might take a bit of time to master the correct form and positioning.

      But once you do you will find that the results are worth the time and effort.

      Not only are they one of the best exercises for toning your legs and your backside, you will find that they are beneficial to other areas of your body as well. These reasons alone make for a strong case on the benefits of squats for women

      The Benefits of Squats for Women

      Squats will Burn Fat so that You Lose Weight

      Just like with any other exercise, you’re going to burn fat and lose weight while you work out.

      Whether they’re weighted squats or not, they’ll still get your heart rate up and burn some calories.

      Adding squats to your routine is a good way to get stronger while you slim down.

      This alone may be the biggest benefit of squats for women

      Lose weight and tone up…. what’s not to like 😉

      Tone Your Legs

      Every woman wants to be toned, sexy legs and squats are the perfect way to achieve that look.

      The great thing about squats is that they work a variety of major muscle groups simultaneously–quads, calves, and thighs, abs and obliques–in order to make you stronger and improve your appearance.

      Whether you want to tone up your legs and butt for the summer, or want to look good in a form-fitting dress on a special night, adding squats to your workout will help you tighten up and build definition in your legs.

      Why spend hours rotating and waiting on different leg-targeting machines at the gym when you can spend 10 minutes doing squats and hit all the right spots with this one exercise?

      Keep Your Joints Healthy

      Just the act of squatting, even without any added weight, increases blood flow to your hips and knees.

      The extra blood brings plenty of oxygen, and that will improve the health of your tissues.

      Since the tissues in your joints are what secrete lubrication, you’re less likely to develop arthritis in your hips and knees if you squat regularly.

      When you squat you build the muscles around your knees and keep the joints healthy and strong.

      That translates to healthier joints over the course of your life.

      Squats can keep your knees fluid and supple

      It may seem like an oxymoron, but the more you move your joints, the more fluid and supple they become.

      Flexing your joints allows them to receive more healing blood and oxygen, and the same is true of your knees.

      Getting a firm butt

      There’s no denying that squats are great for your rear.

      This benefits is why a lot of women want to do squats is because of this benefit of squats from women

      If you want to get a rounder, firmer derriere then squats are the way to go.

      Squats help build up your glutes and quads, as well as burn fat from your rear.

      Fat sags and muscles lift so doing your squats will help a lot if your goal is a nicely shaped and firm rear.

      Your backside is made up of three different muscles: the gluteus maximus, which is the largest muscle in the body and the main component of your butt, and the gluteus medius and minimus, which can be more difficult to work.

      Related Article: How Do Squats Make Your Upper Body Bigger?

      The top part of your buttocks consists of these two muscles that sit above the gluteus maximus. As a result of

      As a result of this, if you have a smaller or flatter backside, these are two prime muscles that you will need to focus on—in addition to the gluteus maximus—to create more shape and curve.

      Squats target these three muscle groups while also working your quadriceps and hamstrings.

      Help Get Rid of Cellulite

      As well as increasing blood flow to your joints, squats also get blood pumping to your thighs.

      Some studies have shown that cellulite is caused by poor circulation as well as the buildup of pockets of fat.

      Doing squats can reverse the process that leads to cellulose, and enhance the appearance of your hips, thighs, belly, and butt.

      Every time you stretch your muscles, you allow more blood to flow through and, as a result, your muscles get stronger and you get healthier overall.

      Blood brings all the nourishment you take in from your digestive system to the various cells of your body, along with healing oxygen and other vital elements.

      Stretching the muscles of your legs increases your blood circulation for better overall health.

      Improve Your Posture

      If you’ve ever wanted to carry yourself like a model and have that perfect posture, one that makes people think you are even taller than you really are, squats are for you.

      Since they work your entire core, including your back, squats do a lot for your posture.

      Your back needs to stay upright to keep you balanced during a squat, and this will affect how you carry yourself.

      Tightening your core to hold your tummy it will become second nature and you will find yourself doing this to help with other exercises as well.

      You’ll be walking with your neck held high, your spine so nice and strong, that the words “sit up straight” won’t apply to you.

      Good posture means better breathing and digestion, and it will also reduce back pain.

      Having good posture also just looks so much better than being sloppy and slouched over all the time.

      No Expensive Equipment Needed

      Bodyweight squats don’t need any expensive equipment in order to deliver results.

      You don’t need any specialized machinery to perform squats. But always have the option of adding dumbbells and/or a stability ball for an additional challenge.

      Plus, squats can be done anywhere. You can do a set of squats during a coffee break at work. You can also do it in your bedroom, or at the park. This will help to keep your leg muscles active and strong.

      Fewer Injuries

      If you’re a runner you’re going to find that you will suffer fewer injuries. Only if you do squats on a regular basis since they work to strengthen such a wide range of muscles.

      Squats keep your legs and core strength, so they’re a must when you start training for longer runs.

      Even if you find long hikes difficult, squats will help you to train with less risk of injury.

      Get A Killer Core

      Nothing works your core like weighted squats. But even if you just use body weight resistance you’re going to burn a lot of fat.

      This means that squats will get you that much closer to amazing abs and a solid core.

      They even work the oblique, those difficult to train muscles along the sides of your core.

      You thought you had to do tons of sit-ups and crunches to get the tummy you’ve always wanted. But it turns out that this is an added bonus to doing those squats.

      Better Digestion

      Do you sometimes experience uncomfortable bloating?

      How about the irregularity of the bowels?

      Well, squats can help with that too.

      The muscle action required to perform a squat actually improves the flow of fluids in your body. Thus, resulting in less bloat and the releasing of waste at a better and more comfortable pace.

      Squats will help Make Daily Activities Easier

      Everyone squats when leaning down to pick up something from the floor, or when lifting something up, such as a child or a box.

      The functional strength that you gain from consistent squatting helps you to do things more easily and efficiently throughout your day.

      Don’t wait to add squats to your workout routine.

      Conclusion of the benefits of squats for women

      There are so many benefits of squats for women that you’re really missing out on if you’re not doing them already.

      If you’re not already doing squats you can start as soon as you finish reading this article.

      Try 5 sets of 5 in the beginning.

      It’s up to you whether you begin with just your body weight alone. Hold a dumbbell close to your chest, or add weights to a bar.

      If you try to do a squat and discover that you cannot fully bend your legs or support your weight, don’t give up!

      Hold a sturdy chair or table with one hand, or even with both hands, and try your squat again.

      Bend only as deep as you can and hold it for as long as possible.

      Don’t forget, in order to protect your back from the strain, make sure you buy a quality weight belt:

      The Dark Iron Fitness Genuine Leather Weightlifting Belt

      Work on increasing the quality of your squats over time, as you would any other part of your routine.

      With a bit of time and effort, you’ll soon be doing deep squats that build muscle and tone the backside. And will be that much closer to achieving your goals!

      Overall there are just too many benefits of squats for women to not be doing them 🙂

      For more information and benefits, visit our friends at SenseorNosense and check out their article on squats for women.

      Secrets to Mastering the Squat: Part 1

      There are many good reasons why squats are considered “The King of Exercises.”

      Few other exercises have the potential to increase strength, change your body composition, and make you feel like the ultimate bad-ass in the gym quite like the squat. The problem is that most people don’t perform squats correctly, and that’s totally understandable. The squat looks simple, but it’s actually a very complex exercise. There are a lot of moving parts and things to remember.

      Below you’ll learn seven secrets to help you start mastering the squat now. And don’t worry — at the bottom of the page, you’ll find two videos explaining and demonstrating exactly what I’m outlining in the text. Enjoy!

      1. Check your stance.

      Women who aren’t powerlifters wearing gear, don’t need to be squatting much wider than just beyond shoulder width, with their toes pointed out between ~15-30 degrees. Squatting very wide is harder on the hips, and once you get extremely wide, it can be even harder to drive your knees out, which, as you’ll see below, is very important.

      2. Brace your core.

      Again, most women don’t brace the core effectively. Even if you think your abs are strong, you might not be bracing correctly. You actually have to learn how to create pressure in your low back when you squat, not just in your anterior core (i.e., abs). Here is a fantastic video that teaches you how to breathe, and create pressure in your core.

      3. Keep your head in a neutral position.

      It’s really popular in the powerlifting world to throw your head back when you squat. This is completely understandable as it can help you “drive out of the hole” (stand up from the bottom of a squat), and it’s common knowledge in the training world that the body will go where the eyes go.

      That can be fine for competitive powerlifters, but since most women are lifting simply because they want to look good and feel good, they need to keep their head in a neutral position. Throwing your head back causes you to go into lumbar hyperextension, effectively putting all of the pressure on your lower back, and not allowing you to use your entire core, or your glutes, as effectively as you could. Think neutral head, eyes up. The little cutie in this photo has the right idea when it comes to keeping her head neutral!

      4. Use your hips.

      As you’ll see in the video, it’s very common for women to use their spine to “catapult” themselves up, instead of using their hips and their entire core. Once you learn how to effectively brace your core, you will allow your hips and your entire core to start taking the load, and you’ll get much stronger, and stay much safer.

      5. Drive your knees out.

      Using your glutes to drive your knees out, allows you to open up your hips so you can sink down into the proper squat position. If you don’t drive your knees out, you’ll not only run into your hips, but you won’t have a comfortable (or safe) hip, knee, and ankle angle. This also ties into tip number 1. If your stance is too wide, you often won’t be able to drive your knees out effectively, so bring your stance in, and think about driving your knees OUT to open up your hips. Using a light mini-band right below the knees here as a reminder to drive them out, can be very helpful.

      6. Sit back.

      Women tend to be very quad dominant, and we typically either want to shoot our knees forward on a squat, or almost “plié” down into the squat. Neither of these are correct when you’re trying to do a true squat. This is why I recommend learning how to squat onto a box first. It teaches you to sit back into your hips safely, and allows you to learn this pattern without feeling like you are going to fall backward.

      7. Use an appropriate range of motion.

      When first learning to squat, many women won’t be able to hit depth, which is typically defined as parallel or slightly below parallel. If they can hit depth, they often can’t control their pelvis in that position, and they will experience “butt wink” where their butt tucks under at the bottom. Only squat as low as you can maintain good form, and over time, with practice and the correct mobility and stability work, you should be able to squat to depth.

      If you are squatting onto a bench or box (which as just mentioned, we recommend learning first), and can’t control your squat, throw a plate or two onto the box until you get strong in that range of motion, and then slowly increase your range of motion by removing plates, until you can squat at your desired depth.

      Master these seven things, and you’re on your way to mastering the squat. When you’re ready to move on, check out Part 2 and Part 3 of this series.

      Want to know how to incorporate squats into your training program safely and effectively? Let us help.


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      Should men do squats?

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