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Squat exercises are a great way to build strength, improve flexibility, and increase core stability. Squats can be done with or without weights, and they target all the major muscle groups in the lower body. Squats are easy to learn, but it’s important to do them correctly to avoid injuries. This step-by-step guide will teach you how to properly perform a squat for beginners.
Shop The Collection: BarbellsBefore you start any type of exercise program, it is important to consult with your doctor or healthcare provider to ensure that it is safe for you to do so. Once you have been given the green light from your health care provider, it is time to get started. You should begin by warming up your muscles and stretching in order to prepare your body for the exercise.
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Once you are warmed up and ready to go, it is time to focus on proper form and technique. To begin, stand with your feet shoulder-width apart and your toes pointed slightly outward. Make sure that your weight is evenly distributed on both feet. Keeping your back straight, slowly lower your body as if you were sitting down in a chair. Your knees should stay above your ankles, and your hips should stay behind your knees. As you lower yourself, keep your chest up and your head looking forward. It is important to keep your core tight throughout the entire movement.
Shop The Collection: KettlebellsOnce you have reached the bottom position, pause briefly before pushing through your heels to return to the starting position. Keep your torso upright and your chest up throughout the entire movement. Take your time and complete the full range of motion for each repetition. If you feel any pain in your lower back, stop immediately and consult with your doctor.
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One of the most common mistakes made by beginners is not keeping their chest up throughout the movement. When you drop your chest, it causes your lower back to round and puts unnecessary stress on your spine. Be sure to keep your chest up throughout the entire movement in order to maintain good form and prevent injury.
Another common mistake is allowing your knees to cave inwards as you lower yourself. This puts a lot of strain on the knee joint and can lead to injury. Be sure to keep your knees tracking in line with your second toe as you lower yourself to prevent this from happening.
Finally, some people tend to rush through the movement in order to get it done quickly. It is important to take your time and focus on proper form and technique in order to get the most out of your squat exercise. Take your time and complete the full range of motion for each repetition.
Once you have mastered the basic squat exercise, there are several variations and progressions that you can use to challenge yourself and make the exercise more effective. For example, you can add weights to the exercise by holding a dumbbell in each hand or wearing a weighted vest. You can also try single-leg squats, which will challenge your balance and stability.
Other progressions include a jump squat, where you jump up from the bottom position, and a plyometric squat, where you add an explosive element to the exercise. These more advanced variations should only be attempted once you have mastered the basic form and technique.
Squats are a great way to build strength, improve flexibility, and increase core stability. However, it is important to focus on proper form and technique in order to avoid injury. Start with the basic squat exercise and then add in variations and progressions as you gain strength and confidence. With regular practice and dedication, you will soon see results from your squat exercises.
