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Squats 101: The Ultimate Guide to Mastering Form, Variations, Tips, & Health Benefits

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The squat is one of the most basic and effective exercises you can do for your lower body. It is a type of compound exercise, which essentially means that it works and engages multiple muscle groups at the same time. The primary muscles worked by squats are the quadriceps, hamstrings, glutes, and calves. Squats also work the core muscles, including the rectus abdominis, obliques, and erector spinae.

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How to Do a Squat Exercise

How to Do Squats- KreedOn
Image Source- The Manual

To do a squat properly, follow these steps:

  1. Start off by standing with your feet shoulder-width apart and your toes pointed forward.
  2. Next up, bend your knees and lower your body down. Do this until your thighs are parallel to the ground.
  3. Ensure to keep your back straight and your core engaged throughout the movement.
  4. And finally, stand back up to the starting position.

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Variations of Squats Workout

Variations of Squats | KreedOn
Image Source- Healthline

There are many variations of squats that you can do to target different muscle groups and challenge yourself. Following are a few of the most popular variations of squats:

  • Barbell squats: This is the classic squat variation. In order to do this exercise, you will need a barbell.
  • Dumbbell squats: This variation is similar to barbell squats, but you will use dumbbells instead of a barbell.
  • Goblet squats: This variation is done with a weighted ball held in front of your chest.
  • Wall squats: This variation is a good way to learn the proper form for squats. You will need to stand with your back against a wall and lower your body down until your thighs are parallel to the ground.
  • Pistol squats: This is a challenging variation that works the single-leg squat. You will need to balance on one leg while lowering your body down until your thigh is parallel to the ground.

 Benefits of Squat Exercises

S.No Benefit of Doing Squats
1 Strengthen your lower body
2 Build muscle mass
3 Burn calories and lose weight
4 Improve your posture
5 Reduce your risk of injury. 
6 Increase bone mineral density
7 Improve your balance and coordination
8 Reduce stress
9 Improve athletic performance
10 Make everyday activities easier

Strengthen Your Lower Body

Squats are one of the best exercises for strengthening your quads, hamstrings, glutes, and calves. These muscles are essential for walking, running, jumping, and other activities that require lower body strength.

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Build Muscle Mass

Squats are a great way to build muscle mass in your lower body. When you do squats, your muscles have to work hard to lift your body weight. This resistance does indeed help to stimulate muscle growth.

Burn Calories and Lose Weight

Squats are a calorie-burning exercise. A study published in the Journal of Strength and Conditioning Research found that squats burned an average of 2.2 calories per repetition. This means that you can burn a significant number of calories by doing squats regularly.

Improve Your Posture

Squats go a long way in helping you improve your posture by strengthening the muscles in your back and core. When your core muscles are strong, they help to keep your spine in alignment.

Reduce Your Risk of Injury

Squats can help to reduce your risk of injury by strengthening the muscles and tendons around your knees and ankles. This is especially important for people who participate in activities that put a lot of stress on their knees and ankles, such as running and jumping.

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Increase Bone Mineral Density

This exercise can help to increase bone mineral density, which can help to prevent osteoporosis. Osteoporosis is a condition that is characterized by your bones becoming weak and brittle, increasing the risk of fractures.

Improve Your Balance and Coordination

Squats help to improve your balance and coordination by requiring you to maintain your balance while your body is in a challenging position. This can be helpful for activities such as walking, running, and dancing.

Reduce Stress

Squats themselves may not directly reduce stress, but regular engagement in physical activities like squats can significantly contribute to stress reduction. When you perform squats and other exercises, your body releases endorphins, which are natural mood enhancers. These endorphins alleviate pain and promote a sense of well-being, effectively reducing stress levels.

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Improve Athletic Performance

Squats can help to improve and increase athletic performance multifold, by increasing strength, power, and balance. This is why squats are a staple exercise in many sports training programs.

Make Everyday Activities Easier

Squats can make everyday activities easier by strengthening the muscles you use for tasks such as walking, climbing stairs, and getting up from a chair.

Tips for Doing Squats Safely

  • Start off with a light weight and gradually with time, increase the weight as you get stronger.
  • It is recommended that you make sure to keep your back straight and your core engaged throughout the movement.
  • Don’t go too low if you have knee pain.
  • If you are new to squats, it is a good idea to have a personal trainer or fitness instructor help you learn the proper form.


Squats are a great exercise for your lower body and overall health. They are a calorie-burning, muscle-building, and posture-improving exercise that can help you reduce your risk of injury, improve your athletic performance, and make everyday activities easier. If you are looking for a way to improve your health and fitness, squats are a great place to start. If you are new to squats, it is important to start slowly and gradually increase the weight and intensity of your workouts as you get stronger. It is also important to warm up before you start squatting and cool down afterwards. And like with any other exercise and such, if you have any health concerns, be sure to talk to your doctor before starting a squat routine.

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