Squats: benefits, how to do it and exercise options

The squat is a simple exercise that does not require much preparation to be performed, just keep your legs apart, stretch your arms in front of your body and squat until your thighs are parallel to the floor.

Although it is often considered only as an exercise to strengthen the leg, squats work muscles other than those of the leg and, thus, promote the strengthening of the abdominal and back muscles, for example.

The squat, although simple, is important to be done under the guidance and care of a physical education professional so that the movement can be corrected, if necessary, and so that there is less risk of injury.

Benefits of squats

The main benefits of squats are:

• Strengthening abdominal and back muscles;
• Strengthening and hypertrophy of the thighs and glutes;
• Improved physical conditioning;
• Reduced risk of injuries;
• Helps with weight loss;
• Promote the reduction of cellulite on the buttocks and legs.

The squat is a complete exercise as it involves several muscles, including the abdominals, back, thighs and glutes. In this way, it also helps to improve body contour and maintain posture.

How to do squats

To do squats correctly without harming your spine and achieving all the benefits that this exercise can provide, it is recommended:

1. Keep your feet slightly apart and always well supported on the floor;
2. Stretch your arms in front of your body;
3. Keep your back straight and avoid compensating with your hips, as is common;
4. Inhale before starting the squat and exhale as you descend;
5. Lower yourself enough to keep your thighs parallel to the floor.

A good tip to check if the squat is being performed correctly is to observe yourself in a mirror. The ideal is to do the exercise facing the mirror. When the exercise is being done correctly, you should feel your abdominal and thigh muscles working.

Squats for beginners

In the case of beginners, it is recommended to do wall squats leaning against a Pilates ball, this way it is possible to have greater perception of the movement. Furthermore, you can train by sitting and getting up from a bench, as this way you can also understand how the movement should be performed.

For beginners, the recommendation is to do 15 squats correctly, and on the first day it is recommended to perform 3 sets of 5 squats with a 1-minute break between sets. As the exercise is practiced, the number of squats can be increased progressively, according to the person’s capacity.

Squat Options

To increase the efficiency of the squat, variations of the exercise can be done, intensifying the exercise and working more muscles.

1. Barbell squats

The barbell squat is the most common type of squat performed in the gym. To do this exercise, you must place the bar on your back, holding it with your hands and positioning your elbows forward, and perform the squat movement. It is interesting that this exercise is done under the supervision of a physical education professional to ensure that the movement is being done correctly.

Depending on the person’s training level, dumbbells can be added and the bar can be positioned on the back or in front of the body, over the shoulders.

2. Front squat

In the front squat, you must hold the weight in front of the body and descend with maximum amplitude. To intensify the exercise, it may also be recommended to perform isometrics, in which the person must remain in the squatting position for a few seconds and then perform the recommended repetitions.

3. Sumo squat

The sumo squat is done with the legs wider than hip-width apart, and the feet facing slightly outwards. After positioning, you must perform the squat movement, throwing your hips down, until it slightly exceeds the knee line and pushing your butt back, as if you were sitting on an imaginary chair, keeping your back straight.

This exercise can be done using kettlebell or dumbbell, which must be held in front of the body, or with the bar. To increase the range of movement, you can place each foot on a step, hold the weight, keeping your arms straight, and squat, trying to move the weight over the step line. See more details on how to do the sumo squat.

4. Lunge

The lunge, also called lunge, is a type of squat in which there is greater emphasis on one of the legs during the moment. In general, the lunge step by step is:

1. Take a step forward: the knee must be flexed until the thigh of the leg that advances is parallel to the floor. The front foot must be fully supported on the floor and the back foot must keep the heel raised, not touching the floor.
2. Lower the hips: slowly descending until the front joint forms a 90º angle and the knee of the back leg is very close to the floor, almost touching it.
3. Climb up and return to the starting position. At the end of the repetitions, you should change the order of the legs, moving the front leg to the back and the back leg to the front.

During the exercise you can place your hands on your waist, behind your head, hold dumbbells or do it on top of the bosu, to make the exercise more difficult and work your butt muscles more. This exercise can be done standing still, jumping, or moving around the room. See other variations of the deep squat.

5. Bulgarian squat

Similar to the lunge, the Bulgarian squat also works one leg at a time. To do the exercise, you must take a step forward and place your back leg supported on a bench or chair. Then, lean your torso slightly forward and descend into the squat movement, trying to touch your back knee to the floor. At the end of the repetitions, do the same movement with the other leg.

The Bulgarian squat can be done with your own body weight or using a dumbbell. Learn more about the Bulgarian squat.

6. Jump squats

When doing jump squats, in addition to helping to tone, it helps to lose fat and increase cardiorespiratory endurance, as there is an increase in energy expenditure.

In this type of squat, you must squat and, when performing the movement to stretch your knees, jump and then immediately bend your knees again.

7. Hack squat

The hack squat is done on the hack machine, working several muscle groups, such as the hamstrings, glutes, calves and hip flexors, but mainly the quadriceps in the thigh.

This type of squat has the benefit of preventing damage to the spine or joints, such as knees or hips, since the device guides the movements, which are more stable and safe to perform. See other benefits of hack squats and how to do them.

8. Smith squat

The Smith squat is done on the Smith machine, which has a bar with weights, and guides the squat movements, increasing muscle mass and strength in the lower part of the body.

This type of squat is best suited for people who have training experience, as it must be done correctly and with correct movements to avoid injuries. Learn how to do the smith squat correctly.