Our favorite exercise – 11 Benefits of Squats

Women's Best Fitness Team

Reading time: 3min

Okay ladies, we all want nice toned legs and a perfect butt and I guess we all know the secret: Squats. They’re sometimes referred to as the mother of all exercises, with good reason. Although squats are often regarded as a leg and glute exercise, you can actually see and feel the benefits of squats throughout your entire body. And why exactly are squats good for you?

 Here are 11 health benefits of squats:

1. Squats strengthen your core

If you do them right, squats actually help contract the core, namely the abdominal area. Furthermore, studies have concluded that these contractions are more intense than the traditional crunch exercise. So if you want stronger, tighter abs, be sure to squat.

2. Squats strengthen knees and joints

Squats help keep your knees by improving your flexibility and preventing injury. The bending and stretching of your knees will strengthen your knee muscles and allow more oxygen and blood to flow around the joints, thus helping to keep them supple and strong.

3. Squats can be done in many different versions

From pistol squats to single leg squats, the squat has a seemingly endless list of variations to choose from. In addition, it is highly adaptable to some very effective intensity techniques and you can also add free weights or kettlebells to your workout routine.

4. Squats are cheap

Squats don’t require an expensive machine or apparatus to be performed. A rack can be used or even a pair of dumbbells are all you need to get to work. Overhead squats, kettlebell squats, dumbbell squats all require minimal equipment.

5. Squats can be done anywhere and without any equipment

You can do squats at home, in the hotel room, on the beach or in the gym, squats are the ultimate go anywhere exercise. 

6. Squats will increase power

Squats are a truly universal exercise! Done correctly, squats will increase performance by helping you jump higher and run faster. Running speed is influenced by being able to apply more force into the ground and the fastest way to improve this is to increase lower body strength. Therefore, do squats!

7. Squats build muscle all over

Squats are intense that they create an anabolic environment and make the body release hormones, that are vital for the growth of muscle tissue. If you want to increase muscle mass and strength in all areas, squatting will help you get there. To support you even more, try one of our Women’s Best Protein Products!

8. Squats burn fat

The next point on our list of benefits of squats is quite simple. Muscle burns fat. More muscle burns more fat. As well as toning muscles, squats help you to lose weight. Therefore, the squat is a highly effective way to burn more calories during rest. If you want to get lean, do squats.

9. Squats reduce cellulite

The muscle stretching that you get from doing squats gets the blood pumping throughout your entire body and improves your overall health. Good circulation means that more nutrients and oxygen are getting to all the vital organs and muscles, throughout your body. Squat exercises improve your circulation, so that you worry less about cellulite!

10. Squats improve posture

Squats are a great way to build better balance and improve your posture. The balance that you need to do them will help you sit, stand, walk tall and straight, and they will strengthen your back muscles in the process.

11. Squats lift your butt

Last but not least: Benefits of squats wouldn’t be complete without including a butt toning in our list. Squats can firm up your buttocks in no time at all, without placing any undue train on your back. So if you want a booty to be proud of, squat!

There is almost an endless list of benefits of squats and these are only a few of them. Include it to your workout routine and you will see results pretty soon. You can find more inspiration on how to combine this basic squat with other exercises in our 10-minute Morning Workout Routine and in our ultimate Booty Guide. 

It is of course always important to perform every exercise correctly in order to avoid any injuries during your workout. This is why we included a quick introduction to the correct form when working on your squats!

How to do a squat correctly:

  • Stand tall with your feet hip-width apart and your arms down by your side.
  • Start to lower your body back as far as you can by pushing your hips back, bending your knees and pushing your body weight into your heels.
  • As you are lowering into the squat, your arms will start to raise out in front of you for balance.
  • Keep a neutral spine at all times and never let your knees go over your toes.
  • The lower body should be parallel with the floor and your chest should be lifted at all times, not rounded. Go as deep as you can!
  • Pause, then lift back up in a controlled movement to the starting position.

Repeat 10-12 times.

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