5 Reasons to Squat Every Day

Squats are a fundamental element in almost all programs for coaches and athletes.

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The strength, power, flexibility, and balance that can be gained from squats should make this exercise a staple in any routine.

Squats can help you meet any goal, including faster sprinting and slimmer legs.

5 reasons to squat every day

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1- Increase strength

Squats build strength and power in the glutes, hamstrings, and quads. Also, they stimulate muscle-building hormones that strengthen the entire body. Weighted squats will challenge the body to overcome strength and reap the anabolic benefits.

2- Important definition is obtained in the legs and buttocks

Squats target the quads, hamstrings, and glutes. The basic movement is a quick way to build lean muscle, resulting in toned limbs.

3- Improves mobility in the hips and ankles

Squats are a great way to increase range of motion in your hips and ankles, which will help reduce lower back and knee pain. It is a safe and effective way to improve mobility without aggravating the joints.

4- Strengthens and tones the core

Performing squats with weights challenges the core to stabilize the body through the full range of motion. The transverse and rectus abdominis muscles are deeply engaged all the time, resulting in a flatter, stronger abdomen. A strong, solid core will also help prevent the risk of injury.

5- Improve posture

Whether it’s a weighted or regular squat you’ll be engaging the upper back ( lower / upper trapezius and rhomboids ) to help stabilize the body throughout the movement. This strengthens the muscles responsible for correct posture.

3 Exercises with squat variations

– Weighted squats

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Hold a ball or kettlebell in front of your chest, bring your shoulder blades together and lift your chest. Stand with your feet hip-width apart and deeply bend your knees, moving your hips back and lower until your thighs are parallel to the floor. Through the balls of your feet again lift to re-enter your standing posture keeping your core engaged the entire time. Do 3 sets of 10 reps with 30 seconds rest between sets.

– Hold squats

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Stand with your feet hip-width apart, reach your arms in front of your ears, and lift your chest. Bend both knees and lower until your thighs are parallel with the ground. Hold this position for 1 minute.

-Pushing up with squats

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Bring your feet and knees together. Swing your arms out to the sides and lift your chest. Bend both knees and lower until your thighs are parallel with the floor. From this position push up and down. Do it for 1 minute.

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