A practical guide to squatting and getting the most out of it

Squatting is a simple exercise, but without the right technique it can cause pain (Getty Images)

The squat It is part of any basic routine of physical training. Also known as squatIt is a functional or strength training exercise that is very effective when it comes to working out the lower body.

And although it is a very simple movement, consisting of bending the knees and lowering the body as if a person were sitting on a chair, its implementation requires a certain technique.

So some things studies show it There is a basic way to perform squats, which reduces the risk of injury and contributes positively to the progress of training. The squat Specialists say they are “essential movements necessary to improve athletic performance, reduce injury risk, and contribute to physical activity throughout life.”

The squat works the quadriceps, hip, and gluteal muscles, and strengthens the bones, ligaments, and tendons (Pexels)
The squat works the quadriceps, hip, and gluteal muscles, and strengthens the bones, ligaments, and tendons (Pexels)

For all this, if properly practiced, Different parts of the body can be exercised Such as the knee, hip, ankle and gluteal extensors, among others. In addition, the body is generally strengthened and this will have an integral effect on the quality of life.

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Conversely, if you make a mistake, you may feel pain. And in fact, repeated bad postures when performing squats can end with infectionSay those who know.


According to fitness experts, squat Well done, it strengthens the legs, buttocks and many other muscles. It also improves lower body movement and athletic performance, and maintains healthy bones and joints.

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While this poor exercise does not activate the muscles with the proper intensity, it does put extra stress on the muscles. laces and the joints It increases the risk of injury.

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Daniel Galindo is a physical trainer and emphasized that “squatting is an exercise that can be done with one’s weight and helps strengthen the lower body as well as the butt and the core. It is an exercise that has many benefits,” he said, citing some to encourage those who haven’t yet, to include this Exercise in their training routine:

Fitness experts say the squat is an exercise that can't be missing from your training routine (Getty)
Fitness experts say the squat is an exercise that can’t be missing from your training routine (Getty)

– Increases the strength of the lower train and therefore the strength

Great calf muscle tone

– Great activation of the core: the central area of ​​the body (abdomen and lumbar) responsible for stabilizing and uniting the lower body with the upper body

Helps strengthen the back muscles, by taking care of weight support if the correct body position is maintained

Increases the balance and stability of the body as it stabilizes many muscles

Great work for the gluteus medius, a muscle that is usually left aside in men and of great importance when it comes to preventing injuries.

It results in a lot of calorie expenditure because it is a multi-joint exercise in which it affects a large part of the muscular system of the human body

Once the technique is mastered, weight can be added to improve results (Pexels)
Once the technique is mastered, weight can be added to improve results (Pexels)

The The benefits of this exercise are manyso it is pertinent to know some key tricks regarding its technology, to Do it right:

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1- Keep your legs open when hip widthwith the balls of the feet pointing slightly

2- It is important during the movement to be Fully supported heel on the earth

3- Always look forward without lowering the head so as not to harm the position of the back

4- Back must be accidentalThe knees are in the same line as the toes

5- Lower the hip to knee line (Simulate the movement that takes place when sitting in a chair). Return to the starting position.

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Aileen Morales

"Beer nerd. Food fanatic. Alcohol scholar. Tv practitioner. Writer. Troublemaker. Falls down a lot."

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