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22 Benefits of Squats

Squats do more for the body than you know. It’s an exercise that targets the lower body all the while working the upper layers, including your mental health.

Performing squats goes far beyond building muscles. Squats are essential exercises when it comes to combating disease and seeking optimal physical, mental and emotional health.

While the benefits of squats for men are different from women, the exercise is still beneficial in the development of the knee, hip and ankle muscles.

It enhances other parts of the body as well, but to get maximum results, take advantage of the amazing benefits of squats that improve your body and your health.

Here are 22 benefits of performing squats:

Squats Improve Digestion

When you perform squats the muscular action of the exercise will aid with digestion by improving the flow of liquids and make waste pass easily through your bowels.

Deep squatting, for example, allows the body to digest food easily and will remove waste from the body without effort when defecation. This is because the deep squat position allows the muscles to relax during the process.

It also helps to maintain regular bathroom activities. Therefore, squat exercises are also effective ways of reducing the variation in lower-extremity blood flow velocity and will also increase the blood flow rate.

Squats Enhance Athletic Performance

Squats, especially back squats, allow numerous muscle groups to coordinate and will strengthen those muscles that are responsible for explosive athletic movements such as jumping, and running.

In addition, squats improve the quality of everyday tasks such as lifting and carrying heavy objects.

According to a study published in PubMed, squats are effective in the rehabilitation of patellofemoral pain syndrome (runner’s knee) or cruciate ligaments.

Squats Help to Enhance Stability

If performed correctly, squatting can help to enhance stability. It helps to remedy weak hamstrings, hip, and ankle instability. It is also a great exercise for assessing shortfalls that may be a result of lifting.

Squats Increased the Release of Hormones

Because squats engage all the muscles in the body, they act as stimulators for muscle building hormones like testosterone and growth hormones. Therefore, when you perform squats you are reaping the hormonal benefits to help build all your muscles.

Squats help to Burn Calories

As well as building and toning muscles, squats burn calories too. Because the squat strengthens several groups of muscles and requires a substantial amount of energy for proper execution, the amount of calories burn is increased while doing high rep front squats.

The exercise is a superb work out for weight loss as well as a specific muscle toning tool.

Squats increases your heart rate rapidly while burning calories, this helps to stimulate circulation to the organs, such as the reproductive organ, and can help with issues of infertility in women and virility in men.

Squats Promote Muscles Growth

Although you are primarily working your leg muscles during the squat, it also promotes muscle growth throughout the entire body. The squat exercise is very intense, so it creates a growth-promoting environment so that the body releases hormones that are important for the growth of muscle tissues. This will improve muscle strength in both the upper and lower body.

For example, during a squat the calf muscle activity increases especially when the feet are extended forward to the center. Similarly, when you perform squats against a wall with hip support your quadricep activity increases.

This development of lean muscles will allow for further muscle growth or to maintain your desired body type. Try goblet squats for mass muscle. 

Squats Increase Sprint Speed

Sports at the competition level depend heavily on muscular strength. For instance, football. Lower body power and strength are important to execute activities in football such as stopping or sprinting.

Therefore, without having strength in the legs and powerful hip extension, sprint speed will be mediocre. The squat helps to increase sprint speed because it builds stronger leg muscles.

Squats Improve Power Production

The results of three studies on squat bodybuilding have shown that athletes engaged in power and strength training exercises will have maximum power outputs at a higher percentage than those who rely on strength exercises alone. Because when doing the squat your leg muscles are building power, you will increase your ability to move heavyweight, jump, or sprint.

Moreover, simple body weight squats, when integrated into daily exercise will improve the daily activities of older individuals.

Squats Improve Flexibility

You are not only building strength while doing the squat, but you are also getting more flexible. For example, deep squatting can increase the range of motion in the hip complex.

This will also aid to reduce back pain and promote easier movement during daily activities.

Squats Help to Tone the Glutes

Squats have tremendous benefits when it comes to shaping the body. Regular squatting will help to firm your buttocks (glutes).

While doing the squat you will work the gluteus maximus, which is the largest muscle in your body, and two other muscles which are responsible for lifting, firming and toning your glute – gluteus Medius and gluteus minimus.

In fact, to confirm that squatting is beneficial to the glutes, researchers investigated the effects that squat depths and squat stance width have on the gluteus maximus.

The result revealed that gluteus maximus activity increases with squat depth, and squat stance width. The back squat, according to scientific analysis, also produces increase activity in the gluteus maximus.

Squats Prevent Back Strain

While other types of exercises can cause undue strain on your knees, and back, the squat will help to prevent back strain because it is a low impact exercise.

The bending and stretching of the knees will strengthen your knee muscles and allow oxygen and blood to flow around the joints to keep them strong.

Squats Promote Healthy Posture

Good posture is influenced by the front and back muscles so when you improve your core strength and lower extremities you will obtain a healthy posture.

Squatting will build strength in your hips and torso and will help to prevent internal rotation of the shoulders and hunchback. While doing your squats remember to stretch and walk between intervals.

Squats Vanishes Cellulite

According to reputable studies, getting rid of cellulite is as easy as squatting. It increases blood circulation in your thighs and joints. Not only is cellulite also caused by a build-up of fat pockets. Squats can enhance the appearance of your glutes, abs, thighs, and hips.

By stretching your muscles, you allow the blood to flow freely through your body and because of this, you gain muscle strength.

Squats Build Muscle Everywhere

Squats help to build the muscles in your lower body (hamstrings, quads, and calves) but they strengthen other areas in the body and increase muscle mass.

Besides, you use your leg muscles to balance and maintain your form. When you squat, the body naturally releases testosterone and growth hormones.

As a result, it produces a superb environment for growth long after you complete your workout.

Squats Help to Maintain Mobility

Squats help to strengthen the lower body, right? Well, they also work to maintain mobility. When you perform a squat, you strengthen the muscles in the legs. In doing so, you’ll prevent muscle weakness and increase strength levels.

When you think about it, squats are one of the most valuable exercises anyone can do for themselves but especially for those who sit for long periods.

Squats Help to Prevent Injuries

You want to avoid injury and one of the best ways to do that is to perform the exercise properly.

Squats will strengthen the muscle groups in the lower body, including the hips and lumbar extremities.

Notice how all of the muscles work simultaneously next workout. The results are stability and strength so you minimise the possibility of injuries.

Squats Strengthen Joints

If you perform squats the right way, you can prevent injury and strengthen your body and your joints. The bones and joints work together to complete a full range of movement.

The knee, hip and ankle joints work seamlessly to elevate the weight. The weight is distributed evenly between the joints so there’s less stress on the body and you’re able to gain more strength.

Squats Don’t Require Equipment

There’s absolutely no equipment needed to perform a squat although weights can be helpful. Something as simple as a dumbbell can add enough resistance so that the workout is effective.

Also try squatting using a sandbag, kettlebell or attempt overhead squats.

Squats Boost Self-Confidence

When you look good, you feel good. When you look as good as you feel, it’s a confidence booster. You can literally change your world with a squat.

It could be the only therapy you need to lift your self-esteem and to change how you see yourself. You don’t need to spend any money on equipment or sessions.

You’ll be mentally and physically stronger as a result.

Squats at Home or Away from Home

The beauty of squats is you don’t have to go to the gym to perform them. You can do squats at the park, at the beach, in your office or in the comfort of your own home while watching a movie.

There’s also no need to join a gym or hire a personal trainer but you can still enjoy the benefits of heavy squats. Grab gallons of water or use ankle weights to create weight and resistance. 

Squats Improve Core Strength

When performing any exercise you should protect yourself from harm or injury. With squats, a person uses the entire lower region of their body to complete the exercise.

It’s difficult sometimes to keep the upper half firm and upright when squatting, but it’s necessary. This will prevent a lower back injury and improve muscle tone, core strength and performance overall.

Squats Puts Spring in Your Step

There are a few ways in which to squat. Some people add a slight jump into their squats to increase power and muscle.

Doing it this way, you can build muscle in your abs, calves, obliques, and quads quicker and simultaneously.

Squats and Hamstrings

When you do squats you’re working three essential muscles in the hamstring: bicep femoris (connected to the lower back part of the hip bone), semitendinosus (back of the thigh) and semimembranosus (connected to the tibia via tendons and pelvis).

The names may be a little intimidating but they are a vital part of the leg when it comes to flexing, jumping or sprinting.

Squats Overview

Now is the time to learn how to squat if you want to have a beach body. You don’t have to be a model or celebrity to have an incredible looking frame. Squats will enhance a number of body parts including your abs and legs.

Not only will they add definition to these body parts, but squats will also give you confidence. You could spend hours in the gym switching out machine after machine or you could do squats combined with other compound movements to shave a big chunk of time from your workouts.

Start slow and work your way up to doing higher reps and slowly increase weight. With consistency, you’ll have the body you want in no time.

Adnan Munye

A certified personal trainer, Adnan specialises in weight loss, muscle building, body conditioning, core strengthening and injury rehabilitation. Adnan comes from a sporting background, where he has played football, badminton, rugby, and swimming all at various levels.

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