Squatting daily is something everyone thinks about at some point.
Summer is just around the corner, and it’s only a matter of time before someone speaks those 5 words you dread hearing every year: “We’re going to the beach!”
You default to saying that you’ve got a doctor’s appointment, only to realize that you’ve used this excuse the last four times. As you await your impending doom, you look down to check out the state of your physique. As expected, you find a six-pack… of rolls. Much to your dismay, you desperately attempt to find those dust-covered dumbbells, only to find out that your spouse had sold them on eBay five months ago.
Squatting Will Put Picasso to Shame
The odds being stacked against you, you wonder if there is a simple way you can shed those pounds, gain lean muscle, and prove to your spouse that you never needed those ‘dumb’ bells to begin with. Well, you’re in luck my friend. Without the need to worry about missing “leg day”, we’ve got the perfect workout for your needs – squats! Simple in nature, yet the ultimate full body workout that’ll help you on your way to sculpting your body into a work of art that would put Picasso to shame.
Squatting Improves Your Overall Health
In this article, we’ll cover the huge benefits of having a squat routine that’ll boost your health, tone that body of yours, and skyrocket you into great shape within the comfort of your own home!
Squats, like true compound exercises, are incredible fat burners that’ll work to keep you fit and trim. Also, given that they build muscle quickly, that extra muscle is going to contribute to your fat-burning ability! Squats develop a stronger core and enhance muscular toning on your legs, which can give you added mobility and flexibility. On top of that, in addition to the chiseled body you’ve always dreamed of, regular squatting can also lead to fantastically shaped and toned buttocks. And, who doesn’t want a nice butt? While many types of exercises cause damage to your joints and back, squats do nothing but improve them. It’s a low-effort exercise that’s perfect for people with back problems or medical conditions related to the ankles and knees.
One of the best things about squatting is that it is extremely cost-effective and requires no special equipment or accessories – great for those of you who are looking to keep your wallet from shedding pounds with you! You can do squats pretty much anywhere (well, it would be quite awkward if you performed this activity at the office), requiring no monetary or financial investments (at most, a couple of weights). Other than that, squats can be done in the comfort of your own home or alternatively, mixed in with your jogging sessions.
Now, where to even begin with the benefits of squatting? Doing this one exercise (and other squat variations) assign your body in developing its hamstrings, ankles, quadriceps, and calves. All of these components play a major role in your overall stability. Check out some of the important benefits we’ve listed down below (of course, the list goes on, but here’s a summary of the basics!):
| Enhancing athletic performance | Want to jump higher and run faster? Every athlete (or even non-athlete does!) Squats will help you in your game, no matter what your game is. Ever wonder why squats are integrated into every athletic training program? |
| Building and strengthening muscles throughout your body | Squats have the ability to improve overall muscle development. It does this by releasing human growth hormone (HGH) and testosterone.
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| Improving bowel movements and waste removal | As part of a healthy lifestyle, regular bowel movements are a must. Surprisingly enough, the human body is designed to get rid of waste via squatting. Food for thought!
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| Preventing injuries | No athlete wants to be injured, especially since injuries equal being pulled out of the game. Squats can effectively strengthen the parts of the body that are prone to be injured. A combination of weak connective tissue, ligaments and stability muscles are all it takes to turn the best day of your life, into the worst.
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| Increasing fat burning | Given that your leg muscles are some of the biggest muscles in your body, your legs use up an immense amount of calories, even while resting. Interesting fact: you burn somewhere between 500 to 700 more calories each day for every 10 lbs of gained muscle.
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| Improving balance and mobility | Don’t ever underestimate the power of stabilizing your core and increasing bone/leg strength. Any guesses on what squats do? That’s right. They help tremendously in these areas! This is especially helpful when pursuing rigorous activities or sports. This is also why it is very important for the elderly to participate in a regular squat routine.
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| Toning your buttocks and abdominals | One of the most common myths about squats: they only workout your legs. Wrong! Squats also play a very important role in toning your abdominal muscles and getting a firm butt. To add to that, squats also assist in developing muscles that work in regulating lipid metabolism, insulin sensitivity, and glucose. This also results in the prevention of obesity, diabetes, cardiovascular disease and many other chronic diseases.
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Let’s take things to the next level! Here, we’ve provided a complete list of 21 variations of squats. We don’t believe in ever getting bored. Rotate these in on a daily basis for 30 straight days and you will find that “squatting daily” is an amazing addition to your workout. Doing this is going to help sculpt your body.
| Squat to Knee Raise | Sound easy? Think again! Following a normal squat, proceed to raise one of your knees up to your chest. Focus more on bringing each leg up higher, while making your reps quicker. This one squat will prove to be much more challenging than it sounds.
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| Lunge to Squat | This one will involve two movement ranges in one and will fire up all parts of the lower half of your body. First off, stay very low in your squat (so your leg muscles can stay engaged). Then, step back into a lunge while you alternate sides.
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| Knee Get-Up Squat | As you work more on it, standing up off the ground gets easier, and this move works on just that. Keep your butt as close as you can to the floor to make your legs to work the whole time.
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| Split Squat to Lateral Raise | Want to incorporate those dumbbells and utilize some arm strength? Putting one leg forward and keeping one leg towards the back, bend down until your knees are at a 90-degree angle; this will target your lower half. In the meantime, raise your arms out to the sides to add some bulk to your shoulders.
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| Sumo Squat with Curls | Get those biceps into shape! Getting into somewhat of a sumo stance focuses on your inner thighs more, and adding a curl as you’re standing to get your arms involved. One of the best in full body exercises.
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| Squat with Front Raise | Your shoulders are going to thank AND hate you at the same time, but the real burn will be in your midsection. Using the power of your core, keep your spine upright and neutral. Also, remember to keep your shoulders somewhat down and away from your ears to release tension in your neck region. |
| Squat Thrust | Wanting a move that involved not just one, but two dumbbells? This squat requires the strength of the lower half of your body to drive your dumbbells overhead. You’ll feel this one especially in your core region as well as your triceps, shoulders, and legs.
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| Squat Jump | This squat is a sure way to shoot up your heart rate and allow your fast-twitch muscle fibers to get involved for even more strength/speed. As a safety precaution, don’t forget to land softly on the ground following each jump.
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| Smurf Jack Squat | Here’s a twist on your average jumping jack. This full-body workout also comes with a side of cardio! Keep your butt down, chest up and move as fast as you can to roast tons of calories.
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| 180 Surfer Squat | Time to hit the waves! Squat down low to the ground, then follow it up with an explosive jump as you do a quick 180-degree turn, landing with your feet staggered, just like you’d normally stand on a surfboard. For those of you who surf, you’d know how much of your core is worked to stabilize your body.
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| Good Morning Squat | Take a second to push your hips back, then lower your chest closer to the floor with a straight back, put the weight in your heels, keep your abdominals engaged, and be sure to keep your knees slightly bent. The back of your body will definitely thank you for this one!
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| Box Squat | Box squats are the place to be! This is definitely one you’ll want to master. Find a low object. This could be a box, bench or chair to make for something to sit on, then push off the bottom of your feet to get back up to a standing position.
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| Overhead Squat | For more emphasis on ensuring your core burns, raise both of your hands. Doing a squat in this position will develop your abs and back muscles through lifting your arms up next to your ears. Same goes for when you lower yourself back towards the ground.
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| Goblet Squat | You can be the judge of how much or little weight you add to this one. Grab an appropriately hefty dumbbell and hold it to your chest. Doing squats in this fashion will make your glutes, hamstrings, and quads work like there’s no tomorrow, all while your weight is being stabilized by your upper body.
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| Wide Stance Squat | Start by positioning your feet slightly wider you’re your hips. This will enable you to make that squat even lower! This’ll make your inner thighs and glutes get the workout of their lives.
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| Narrow Stance Squat | Arrange your feet so that they are slightly closer together than hip distance. If you were to narrow your base, your core will get an unbelievable workout, not to mention your thighs being on absolute fire!
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| Partial Squat | Want to take it up a notch that’ll really increase muscle gain and strength? All it takes is a small change in your squat from a full range to a half range of motion. This will begin the burn process in the muscles of your lower body.
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| Pulse Squat | This one will really shred your legs, for the better! Getting low in your squat, while adding a bit of an up and down pulse will really make your muscle fibers exhausted. The smaller the pulses, the better.
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| Squat with Calf Raise | Following the dip downward in your squat, lifting your heels will target your calves, and trust me, they will burn like a bonfire. If shaking follows, that’s a sure sign you’re getting the hang of it correctly!
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| Staggered Squat | This one’s a tricky one. Hold a stance where you keep one leg further forward than the other. Doing squats in this fashion will really put the strain on one leg. Alternate forward legs.
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| Pistol Squat to Box | Remember that staggered squat we just talked about? Let’s take it to the next level! Hold that position, but keep one leg in the air while you sit on a box (or low object) and then push yourself up to standing position. Have balancing problems? This is where your true stability skills really kick in!
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If an apple a day keeps the doctor away, a squat per day keeps the chub away (okay, maybe more than just one squat). All in all, if you’re looking for a fitness workout that avoids complexity, is quick to do and give your entire body a great workout, squats are the way to go. We hope that sums things up well enough for you, and we’re looking forward to that smokin’ hot bod of yours.
Squat away!
