Everyday activities like tying shoelaces, sitting on a chair and pulling up heavy objects from the floor include squats. This movement of lowering our hips and then standing up strengthens the tendons, bones, and ligaments surrounding the leg muscles.

Equipment: No equipment

Level: Beginners to advanced

Works on muscles: Calves, Quadriceps, Hamstrings, Hip flexors, Glutes

How To Perform Squats Correctly

Step 1:

  • Stand with feet shoulder-width apart or slightly wider.
  • Keep your chest up, shoulders back, and maintain a neutral spine.

Tip: Don’t let the knees extend beyond the toes

Step 2:

  • Hinge at the hips and push your buttocks back as if sitting into a chair.
  • Lower your body until thighs are parallel to the ground.

Tip: Make sure you breathe throughout the move

Step 3:

  • Push through your heels to return to the starting position.
  • Keep the movement controlled throughout to avoid strain.

Tip: Put pressure on the heels of the feet

O’Coach Free Tip

  • Lower your body until your thighs are parallel to the floor
  • Keep your back straight at all times

Watch Below Video To Learn Squats Steps Properly

Check out our exercises article for more videos of the full-body mobility workout routine.

Benefits of Performing Squats Exercise Daily

According to studies, adding squats to your daily routine helps you mentally and physically prepare for the day. Squats are the perfect bodyweight exercise that can actually work on all of your major muscles and also helps in building muscle in your lower body and core. There are various benefits of doing squats regularly such as:

squats benefits

Why is Adding Squats To the Routine Important?

Squats help improve strength, build muscle, enhance flexibility, and contribute to overall functional fitness. Additionally, they can boost metabolism and assist in various daily activities, making them a valuable and efficient addition to any workout routine.

Try 2 Mins Squats With O’Coach App

Add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise.

Click here to check out the full detailed squats exercise plan

Can squats reduce belly fat?
Squats contribute to overall fat loss, they don’t specifically target belly fat. Squats are effective for building muscle and boosting metabolism, which can aid in weight management.
How many squats should you do a day?
The number of squats you should do a day varies based on fitness goals and individual capacity. Beginners may start with 20-30 squats and gradually increase. For general fitness, 50-100 squats a day is a common range. Advanced or goal-specific training may require higher repetitions. Listen to your body and adjust accordingly.
What are the benefits of doing squats?
– Supports calorie burning and weight management.
– Promotes proper spinal alignment.
– Strengthens joints and ligaments.
– Improves flexibility in hips, knees, and ankles.
– Engages multiple muscle groups simultaneously.
– Targets quadriceps, hamstrings, and glutes.
– Activates core muscles for stability.
– Enhances everyday activity performance.

What muscles do squats work?
Squats primarily work on the following muscles:

1) Quadriceps (Front Thigh Muscles)
2) Hamstrings (Back Thigh Muscles)
3) Gluteus Maximus (Buttocks)
4) Adductors (Inner Thigh Muscles)
5) Calves (Gastrocnemius and Soleus)
6) Erector Spinae (Lower Back)
7) Core Muscles (Abdominals and Obliques)
8) Hip Flexors
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