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Exercises

Squats – Essential Exercise Guide For Beginners 

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, Abs, Hamstrings, Hip muscles, Glutes

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

O’Coach Free Tip

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

How to perform Squats correctly:

When you perform squats, there are various questions that come to mind:

Are your feet in the correct position? Are you getting down far enough? Is your posture right?

To avoid asking yourself these questions, it is crucial to first understand how to properly perform squats.

Step 1:

Stand erect with your feet approximately one shoulder-width apart.

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

Step 2:

Slowly bend your both knees and push your hips back.

Tip: Make sure you breathe throughout the move.

Step 3:

Repeat this a few times, then stand up.

Tip: Put pressure on the heels of the feet.

Benefits of performing squats exercise daily:

According to studies, adding squats to your daily routine helps you mentally and physically prepare for the day. This is 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:

  • Better posture.
  • Strengthen your core.
  • Lower chances of injuries.
  • Improve confidence and strength.
  • Strengthens your tendons, bones and ligaments.
  • Improve metabolism thus helping in losing weight.

Why is adding squat to the routine important?

When life gets busy, the workout always appears to be the first item dropped from our to-do list. And it is the perfect excuse for not exercising. But no matter how busy life gets, if you are serious about your health, you need to put 2-5 mins of workouts into your daily routine.

All you need are two simple tools.

Your 2 mins time and The O’Coach app

Adding this quick, 2-minute exercise to your routine with the O’Coach app can help you boost your strength and reduce the risk of injury. We know that for working professionals, it’s hard to manage their workouts during their busy office hours. However, there is no need to worry now!! O’Coach assists you in managing your customized workout routine to perform during your hectic office hours.

Also Read: Manage Custom Workouts Plan

2 mins Squats with O’Coach app:

O’Coach lets you create and schedule your custom squats workout as part of a full-body joint mobility program (less than 5 mins) to your routine. You can create custom workout sets as such as you want. And the best part is that you can schedule it at your preferred time. But if you have any health condition or an injury, be sure to talk to your doctor or a certified fitness trainer before adding squats to your workout routine.

Full Plan Details
Exercise
Time
Rest
Warmup
Standing Marches
10 sec
1
Squats
15 sec
10 sec
2
Squats
35 sec
10 sec
3
Squats
45 sec
Cooldown
Standing Marches
10 sec

Improves your balance and posture
Download the O’Coach App with 2 mins mid-day squat routine

Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app.

  • You can also create your own custom workout routine according to your need and preferences.
  • You can add exercise reminder schedules based on your convenience and requirements.
  • You can create a small community with your friends and supporting family members to keep you motivated and ensure progress.
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