Squats are an amazing workout because they target so many different muscles! Squats work muscles in both the lower body and core. The lower body muscles targeted by squats are the gluteus maximus, minimus, and medius in your buttocks; the quadriceps and hamstrings in your thighs; the adductor; the hip flexors; and calves. In your core, squats work the rectus abdominis, obliques, transverse abdominis, and erector spinae.
You use your abdominal muscles to stabilize your core and shift your weight as you move into a sitting position, pause in that position, and then return to a standing position. Your lower body muscles are worked as you lower your hips into a sitting position, hold your thighs and buttocks in that position, and then move back into a standing position.
What’s important to remember when doing squats to do them effectively?
Engaging your core is crucial to do squats effectively. If you only focus on your lower body muscles, you’ll miss out on the complete body workout this exercise offers. Failing to engage the core could also make injury more likely.
You should also make sure that you don’t let your knees move inward as you get deeper into the squat. This puts too much pressure on the knees. Keep your kneecaps directly above your feet, facing in the same direction as your toes.
How often should you do squats per week? How many reps/sets?
The amount of squats you should do depends on your personal goals. If you’re a beginner, a good rule of thumb is to start with 3 sets of 12-15 reps of squats per day, a few times a week. You can increase the number of reps and how many days a week you practice as you gain experience, or you can try new variations to make your routine more challenging and work for different muscle groups.
What are your favorite squat variations and how do you do them (step-by-step instructions)
There are several squat variations you can do to target different muscles and add intensity. With a back squat, you perform the same traditional squat movement. The difference is that you use a barbell to add resistance to the shoulders. The barbell is set in a squat rack, slightly lower than your shoulders. You position yourself under the bar with it resting at the top of your back behind your neck. You grip the bar, then move back to clear the rack. Lower into a squat with your hips below your knees, pause briefly, then push your hips back up to the starting position.
The overhead squat also adds resistance with either a dumbbell or medicine ball. This variation focuses on the core, especially the lower back, as well as working your upper back, shoulders, and arms. For an overhead squat, you stand with your feet slightly wider than shoulder-width. You hold the medicine ball above your head throughout the entire exercise. Bend your knees and push your hips back, as in a traditional squat, then stop with your thighs parallel to the floor. Pause with your knees over your toes — but not beyond. Push through your heels as you return to a standing position and squeeze your glutes when you reach the full standing position.
