Maximize Squat Benefits: Expert Trainer Tips & Key Muscles Targeted

Why Squats Should Be a Part of Your Regular Workout Routine

Of all the exercises you can include in your regular workout routine, squats are amongst the most highly recommended. They can help to improve strength and minimize the risk of exercise-related injury. This article will guide you on how to perform squats safely with the help of insights from certified personal trainers.

How to Do a Squat Correctly

Ellen Thompson, a NASM-certified personal trainer at Blink Fitness, provided a detailed explanation on how to perform a basic squat with good form. It’s not just about bending down and standing back up. The secret to effective squats lies in where you get your power from during each part of the movement. It’s important to push your hips back, lower down, and drive through your heels to effectively engage the muscle groups that benefit most from squats.

The “Don’ts” of Squats

Of course, there are certain things to avoid when performing squats. Portia Page, NCPT and education curriculum coordinator at Balanced Body Inc., advises gently pressing knees outward rather than inward to prevent knee strain. She also reminds us to keep the heels grounded to avoid strain while maximizing glute engagement. Thompson also warns against rounding your back or pushing your knees too far forward over the ankles. Ultimately, the squat is a precise exercise that demands a solid form.

Which Muscles do Squats Target?

As a compound movement, squats involve your quads, glutes, hamstrings, core, adductors and calves, all in one powerful strength training exercise. They are an excellent exercise for full-body strength and muscle growth, and also aid in higher calorie burn and metabolic rate.

Try Different Squat Variations

While the basic squat is valuable, there are numerous squat variations that you can try to target different muscle groups or increase resistance. However, mastering the form of the regular bodyweight squat is key before attempting these different variations, as described by Page and Thompson. Some of these variations include back squats, front squats, goblet squats, jump squats, sumo squats, pause squats, Bulgarian split squats, pistol squats, and wall sits.

Who Should Avoid Squats?

Squats may not be suitable for everyone, especially for those with a history of specific injuries. It’s crucial to check in with a personal trainer or medical professional to see if there are certain squat variations that should be avoided based on your own injury risk factors. It’s also recommended to combine squats with stretching and mobility work to reduce the chance of injury or re-injury.

Starting Squats: Tips from Experts

Getting started with squats is relatively simple. Begin with bodyweight and gradually add weights or increase depth as you become more comfortable. The golden rule is to focus on form and control rather than maximizing reps and sets. Once you achieve solid form, you can increase your rep count or add weight as needed.

Final Thoughts

Despite seeming simple, squats are a highly nuanced and valuable addition to your full-body workout routines. They offer a variety of adjustments that can target different muscle groups or enhance strength and endurance. As with any workout routine, start small and gradually increase your reps, sets and resistance levels once you’re sure that your body is responding well.