Learn how to do perfect squats to avoid any injuries or back pain

Squats are a power packed exercise that will help you strengthen your legs and core. Here’s how to do squats.
knee pain and squats
Here's the correct way to do squats. Image courtesy: Shutterstock
Manasvi Jain Published: 17 Oct 2022, 16:00 pm IST
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When it comes to strength training, squats are one of the easiest and yet most effective exercises to perform. It aids weight loss and strengthens your legs too. But if done incorrectly, squats can become a huge reason for body aches or injuries. So, let’s take a look at how to do squats properly.

Benefits of squats

Studies have shown that squats can strengthen the muscles in the lower limb and improve the ability to counteract a medial or lateral displacement of the knee. Squats mainly focuses on your legs and helps in strengthening your glutes and quadriceps, hip muscles, calves, hamstrings and obliques. They also make you use your core muscles. In all, squats are great for burning calories and help you in your weight loss journey.

squat benefits
Pump up your glutes with the help of squats! Image courtesy: Shutterstock

Including squats as a warm-up exercise can do you a world of good. For example, before going for a run or jogging you can do 3 sets of 10 squats and they help in strengthening your lower limbs and prepare you for your run.

It is important to perform squats the right way or otherwise it could lead to a strained back or leg injury.

back injury due to squats
Wrong squats can hurt so bad. Image courtesy: Shutterstock

How to do squats?

Step 1

Stand straight with your feet shoulder length apart. Your whole body should be straight and your back should not be bent inwards or outwards.

Step 2

Put up your hand in front of you, in the air, so that they are parallel to the floor. This will help you maintain your balance while doing the squats.

Step 3

Once you are in the correct position, push your hips back and go down like you are about to sit on a chair. When bent, your hips and thighs should be parallel to the floor and your knees should be inline with the toes.

how to do squat
Perfect your squat form!

Step 4

Hold this position for a second or two and then come back to the starting position. Through the process your back must be straight or it will take the strain of the exercise.

Step 5

Repeat this for 10-20 times and each time inhale while going down and exhale while coming back up.

So, give the squat a try to get a perfectly toned and fit body!

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About the Author

Manasvi Jain is a professional writer with a keen interest in spreading awareness about various health and wellness issues through her articles. She writes well researched articles by connecting with various doctors and health experts. ...Read More

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