The squats are a repetitive exercise involving most of the muscles of the legs, hips and some of the trunk.They are done by bending the legs and sitting up , raising the weight of the body, or also an added weight in a gym.

What is the use of squats?

Squats are one of the so-called strength exercises , and they are used as a basic exercise for various purposes. They are usually performed within the warm-up routines in various sports and as simple exercises that can be performed at home by people outside the sport.

They are ideal for those who begin to do some type of physical exercise, since they prepare the body by conditioning it little by little, to later carry out more vigorous exercises.

Squats are used to:

  • Heating
  • Take physical condition in gymnastics
  • Gain strength and momentum in athletics
  • Strengthening for swimming
  • Stability of the legs in weightlifting
  • Tone muscles for a good lifestyle
  • Help prevent osteoporosis
  • Help correct posture
  • Increase physical endurance
  • Lose weight
  • Increase muscle mass
  • Help flexibility

They tone the muscles

They are responsible for toning leg muscles such as:

  • Vastus external muscle
  • Vastus medialis muscle
  • Rectus anterior muscle
  • Internal rectus muscle
  • Sartorius muscle
  • Gluteal muscles
  • Biceps femoris muscle

They help in the prevention of osteoporosis

Squats performed correctly, complementing a good diet, help preserve the integrity of the bones , since by working the long muscles of the legs and the muscles that surround the tissues of the hip and back, they increase bone density, strengthening the structure of bones. This benefit is special for women, who are more prone to calcium deficiency that leads to osteoporosis.

They help correct posture

When they are well executed, with a straight back and not hunched over, squats benefit posture, since they exercise not only the muscles of the legs and hips , but also the abdominals and the back muscles , such as the glutes, responsible for stand tall. The glutes also help keep the back straight when sitting.

Squats are an exercise that improves posture, tones muscles, conditions the body, and burns a lot of calories.

Increase endurance

Squats are an ideal exercise for those who practice sports such as athletics (running, walking, jumping, etc.), basketball, soccer. They strengthen the muscles of most of the body (legs, hips and trunk), increasing the resistance of the person who practices these exercises regularly.

They serve to lose weight

Squats are an exercise that uses large amounts of energy, burning reserve calories in the body. They are therefore widely used in programs to reduce body fat.

Increase muscle mass

Squats are an exercise that increases muscle mass, especially when used with certain weights, so it is ideal for sports such as weightlifting and bodybuilding. Increases the density of muscle fibers, giving greater stability to the person who lifts weights.

Increase flexibility

When squats are performed correctly, gradually and with well-executed push-ups, it helps develop flexibility in the hips and legs as well. This if the exercises are developed without weights.

Types of squats

  • Simple squats: Only the weight of the body is used, without implements or devices.
  • Compound squats: Leg movements are varied or devices such as springs are used. These variations are for a more complex exercise, giving more impact to the muscle so that it tones with greater speed and consistency. Compound squats can be performed with the legs spread, with the ankles glued, with one leg in front, jumping, reaching the middle or all the way down, like tension squats (no repetitions, holding a position).
  • Squats with weights: Additional weight is added to the body, through weights or gym equipment. Usually only simple squats are performed

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