Squats for Better Health: Strengthen Your Body and Improve Wellness

Looking to enhance your workout routine with a move that yields significant results? Incorporate squats. Regularly practicing this exercise not only builds strength but also makes daily tasks, like picking things up, sitting down, or reaching for low shelves, much easier.

Let’s break down the impressive benefits of squats, when to add them to your exercise regimen, and how to perform them correctly.

Common Squat Mistakes

Squats are excellent for toning your glutes, but according to Sweat trainer Kelsey Wells, there are two key mistakes you should avoid.

The Muscles Squats Target

Why do trainers swear by squats? As Tony Ambler-Wright, CSCS, product manager and master instructor at NASM, explains, squats aren’t just essential for building strength—they work multiple muscle groups. The primary muscles engaged during a squat are the gluteus maximus (the largest muscle in your glutes), the quadriceps (including the rectus femoris, vastus lateralis, vastus medialis obliquus, and vastus intermedius), and the soleus, a deep calf muscle. In addition, squats engage supporting muscles, such as the inner thighs, hamstrings, back, and calves, as well as stabilizers like the abdominals and inner and outer thighs.

Why You Should Include Squats in Your Routine

Here are five key benefits of doing squats:

1. Stronger Glutes: Squats are a go-to for anyone aiming to strengthen their glutes. This added strength translates into better performance in activities like sprinting and jumping, as well as making everyday movements, such as walking and hiking, easier.

2. Improved Functional Strength: Squats develop functional leg strength and mobility, making actions like getting up from the floor easier as you age. Research in the European Journal of Preventive Cardiology even suggests that the ability to sit and rise from the floor is linked to longer life expectancy.

3. Bone Health: As a weight-bearing exercise, squats are beneficial for improving bone mineral density, particularly in the hip and leg regions. This can help reduce the risk of developing osteoporosis.

4. Burn More Calories: The more muscle groups engaged, the higher the caloric burn. Squats are a full-body exercise, leading to significant calorie expenditure.

5. Brain Benefits: Physical activity benefits your brain, and squats may specifically enhance brain health. Studies, including one published in Gerontology, show that increased leg power can correlate with fewer signs of brain aging.

Are Squats Safe for Everyone?

Squats are generally safe for most people, but individual modifications may be necessary based on medical history, injury concerns, or personal fitness goals. Ambler-Wright notes that squat variations like pistol squats, overhead squats, and jump squats may require different levels of intensity or form adjustments depending on your specific needs. Pregnant women or individuals with joint issues may need to make further modifications. Always consult with your doctor if you're unsure about adding squats to your workout routine.

How Many Squats Should You Do?

According to the Physical Activity Guidelines for Americans, strength training exercises for major muscle groups should be performed at least twice a week. The number of squats you do depends on factors like your current fitness level, your goals, and how much recovery time you need. If your goal is to build endurance, you may want to perform more repetitions (8-12). If you're focusing on building strength, fewer repetitions may be more beneficial. Be sure to schedule your squats alongside other muscle-building or cardio exercises based on your overall fitness plan.

How to Perform a Squat with Proper Form

Proper form is crucial for maximizing the benefits of squats and avoiding injury. Follow these steps for a basic bodyweight squat:

1. Stand with your feet shoulder-width apart, toes facing forward, and your knees aligned with your second and third toes.

2. Begin lowering your hips toward the floor by bending your knees and hinging at your hips. Keep your knees tracking over your toes and ensure your heels remain grounded. Push your hips back as though you're sitting into a chair, and maintain a neutral head and neck position with your chest lifted.

3. Continue lowering until your thighs are parallel to the ground (or to a depth that allows you to maintain proper form).

4. Push through your feet to rise back up, driving your hips forward until you return to the starting position.

5. Repeat for the desired number of repetitions.

By incorporating squats into your workout, you can improve strength, enhance mobility, and boost overall fitness—all while targeting a range of muscles for maximum results.