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Learn How to Do a Squat With Proper Form to Maximise Your Glute Strength

03/12/2021 - 04:00 PM

Squats [1] are one of the most effective exercises you can do to strengthen your lower body [2]. It's important that you know how to do squats with proper form to prevent injury and for maximise effectiveness. Here is everything you need to know about what muscles squats work, the benefits of squats (it's not just about your booty!), how to do basic bodyweight squats (including where to place your feet and how far to lower your hips), and how to make them harder by doing different types of squat variations.

We love that you can do bodyweight squats anywhere — even while brushing your teeth. And you can make squats harder by adding dumbbells or other weights, or doing variations that also work multiple body parts like squats with bicep curls. If you're new to strength training, bodyweight squat variations are perfect for beginners. As you get more comfortable with squats, do the variations listed below to get even stronger.

What Muscles Do Squats Work?

Whether you do bodyweight squats [3] or squats with dumbbells, kettlebells, or a barbell, this is a lower-body exercise that targets the glutes, hamstrings, and quads. You'll also strengthen your core, and if you combine squats with an upper-body exercise, you'll strengthen your shoulders, arms, and upper back at the same time.

Benefits of Squats

One major benefit of doing squats is that this move strengthens your lower-body muscles which will help you in all fitness activities such as running, cycling, dancing, hiking, skiing — everything! A squat is also a natural movement humans do every day, so practicing squats will make it easier when you need to squat down to pick something off the floor, helping to prevent knee pain or pulling your back out.

Many people also do this type of exercise for aesthetic purposes, to make their butt look bigger [4]. To really grow your glutes, couple weighted squats with other glute-building exercises like deadlift variations [5], walking lunges [6], and glute bridge variations [7].

How to Do a Basic Bodyweight Squat

Here's a primer on how to do the perfect bodyweight squat. Avoid these form mistakes to increase effectiveness.

Start with three sets of 10 squats, and then add more reps (12, 15) as you get used to the motion. Focus on your form, and then worry about progressing.

How to Do Squats With Weights

To add intensity to the basic squat, follow the instructions above, but add weights [9]. Here are some options:

Types of Squat Variations

After mastering the basic squat, try these squat variations:


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