Squats are basic exercises that simultaneously affect many muscle groups and support overall fitness improvement. Regular squats can help the body move more effectively in both daily life and exercise.
Reduce the risk of injury
Squats help increase strength and coordination between muscle groups. When the body is more stable, the risk of falls or injuries during exercise is also reduced.
Strengthening core muscle strength
While squatting, the abdominal and lower back muscles must work to maintain balance. This helps improve spinal stability and support the correct posture.
Supports calorie burning
Because it is a complex exercise, squats consume more energy than individual exercises. As a result, this exercise helps support weight control and fat reduction.
Improve mobility
Squats help increase the strength of the lower body, supporting activities such as standing up, sitting down, climbing stairs or carrying things.
Increase flexibility
Regular exercise helps improve the range of motion in the hips, knees and ankles, thereby reducing stiffness.
Affected muscle groups
Squats mainly affect the glutes, anterior thigh muscles, hind thighs, and calves. In addition, core muscles also participate to keep the body stable throughout the workout.
How to perform squats correctly
Stand up straight, legs shoulder-width apart, arms joined together in front of your chest, while sinking your abdomen and opening your shoulders.
Slowly push your hips back, lower your body until your thighs are parallel to the ground. Knees and feet slightly outwards, while keeping your neck, shoulders and buttocks on the same straight line.
Hold the position for 3 seconds and return to the starting position.
Notes when doing squats
Performing incorrect techniques can put pressure on the back and knees. Practitioners should avoid bending their backs, leaning too much, or using weights that are too heavy. For people with musculoskeletal diseases, they should consult a professional before exercising.
