How to do squats easily at home

Although the squats are usually considered as leg exercises, actually they are movements for the whole body and they work with many other muscle groups. That is to say, it's a full-body exercise although at first we think that only a few muscles work.

They are also known by the name of squatting, and basically consist of strength training exercises in which the gluteal, hip and thigh muscles are directly worked.

They include a lot of movements that we make in our daily life. It can be said that squats are one of the most important exercises among the trainings that use their own body weight.

No matter what your goal is, whether you are looking to gain or lose weight, squats are one of the easiest ways to achieve it. In fact, there are many benefits that they provide, given that they are carried out on a regular basis. strengthen the tendons, bones and ligaments of both the legs and hips.

Among the muscles involved we find that it involves mainly the muscle groups of the buttocks and thighs, the abdomen and the lower part and extensors of the back. In addition, it requires additional effort to maintain balance, which also involves the leg, upper back and the rest of the hip.

If you have never practiced this exercise, you may feel a little intimidated by the idea of ​​starting with this activity that works so many muscles. But we tell you that you should never be afraid of this kind of thing, that's why we're going to give you a few tips so that you can do it correctly in the comfort of your home.

How to do squats at home

For a squat using only your body weight, you should put your arms forward and parallel to the ground. Keep your back in a neutral position, that is, you can not arch it but also keep it so straight that it gets out of the natural.

Think about where to find your weight with your feet, which should be basically on your heels, keeping you able to move your toes (that last is not part of the exercise, but it's important for posture during it).

Make your body rigid, with your chest to the front and firm shoulders. Now is the time, lower your hips and send your entire backside down. Stay in that position for a moment while your knees are flexed. It is important to start using strength in bending the hips before the knees.

Always look forward. While you are down, concentrate on keeping your knees aligned with your feet. Many people who are just beginning put too much effort on their knees trying to do this, so you should be careful not to do any long-term damage.

At first, make sure that the knees do not override the fingers, when this starts to happen, get up again. But of course, at the same time you should realize that the division between your hip and the torso is sufficiently below in each repetition.

Depending on the size of your thighs, your squats may seem more or maybe less deep, so if you see that someone else does it in a very different way from yours, it does not necessarily mean that you are doing it wrong. Make sure you meet these conditions and repeat your exercise in series.

As you can see, you do not need gym machines or other accessories to do squats at home. Of course, many can complement this exercise with the help of weights, bars and specialized equipment, but we can tell you that they are not really necessary to create excellent results.

The wonderful thing about squats is that you can use your own weight and practice them anywhere. Go ahead and start training. This article is published for informational purposes only. It can not and should not replace the consultation with a Physician. We advise you to consult your Trusted Doctor.

Squats For Beginners: How to do a Squat Correctly (December 2021)