Squats are very beneficial exercises in order to train your lower body and core muscles, if done on regular basis; it helps to define the thighs and buttocks. Here we are going to share the important tips to do squats effectively.

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How to Do Squat Exercises Effectively

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Why Squat Exercises are Beneficial?
Squats are known to be the King of all
exercises as these exercises which affect
your ability to live a full and healthy life:
Builds muscle in your entire body.
Burns Extra Fat.
Tone your backside, abs and entire body.
Lower the chances of injury.
Maintain mobility and balance.
 Improves your sports performance- run
faster and jump higher.
Functional exercise makes real life
activities easier.
Helps in waste elimination.

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How to Perform Squats in Right way?
Squats have long been criticized for being destructive to your knees, but studies have shown
that when performed properly, squats actually improve knee stability and strengthen connective
tissue.
 Firstly Warm up and stand with the feet just over shoulder width apart.
Keep the back in a neutral position, and keep the knees centred over your feet. Then slowly
bend the knees, hips and ankles, lowering until you reach a 90-degree angle.
 Now come back to starting position, repeat 15-20 times, for 2-3 sets for beginners (do this 2-
3 times a week). Breathe in as you lower, breathe out as you return to starting position.

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How to do Squats Effectively (Tips and Techniques)?
1. Hip Hinge:
when most of the people do squat , the knees get protruded far over the toes, the
butt goes straight down, and the heels come off the floor, the reason is that proper
squat technique require some hip flexibility, proper balance, and a “hip hinge”.

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How to do Squats Effectively (Tips and Techniques)?
2. Chest out/ Shoulders Back:
Make sure that your spine should be in proper alignment. Keep your shoulder
back and chest out, your lower back will most likely have the proper natural
curve. If you round your shoulders and sink your chest in, your spinal alignment
will be thrown off.

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How to do Squats Effectively (Tips and Techniques)?
3.Straight Head Position:
One of the common mistake people use to make when they squat is rounding their necks, or
looking down at the ground. The spinal alignment is automatically thrown off, which make
the squat a very risky exercise, especially if you are using a lot of weight. You can pick a spot
on the wall that’s in line with your eyes as you stand straight, and then you can squat down,
keep your eyes on that spot. Your head will automatically be in the right position.

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How to do Squats Effectively (Tips and Techniques)?
4. Exhale up/ Inhale down:
Breathing is very necessary for squatting in particular as it is a generally a challenging exercise.
Improper breathing can make you light headed, or nauseous, and in some cases, some people
even black out.
When you start lowering yourself, make sure to take a deep breath in, then as you start pushing
up, breathe out forcefully. Make sure to Keep this breathing pattern always.

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How to do Squats Effectively (Tips and Techniques)?
5. Athletic Stance, Toes pointed out:
For the sqaut you can use an athletic stance so that the knees are slightly bent, feet
are firmly planted on the ground, and toes pointed outwards slightly, which helps in
stabilization. The wider you put your feet, the more it works on your glutes and
hamstring (back of the leg), and the easier it will be to stabilize. The closer in you
put your feet, the more your quadriceps will be emphasized (the front of the leg).
One mistake when people use too much weight is that one or both knees will cave
in towards their center. Make sure to keep your knees out and choose weight that is
appropriate for your level.

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