Some people don’t like doing them, but because they’re tough, they’re also effective. You can increase the intensity or reduce it by holding weights, by not using weight, by doing pulses at the bottom of a squat or by pausing at the bottom of a squat for 15 seconds. You can also turn it into a multi-functional move by doing biceps curls at the same time. You already know the obvious benefits of squats – that they’re a good move for strengthening and toning the quadriceps, hamstrings and gluteus muscles. But that’s not all of the benefits you get from doing squats. Here are six more.
They Burn Fat
You don’t have to hop on a treadmill to burn fat. Doing challenging squats with resistance stimulates the release of anabolic hormones like growth hormone and testosterone that send your body into fat-burning mode for hours after your workout. Any time you work large muscle groups, you burn more calories. Plus, doing squats regularly increases lean body mass, which gives you an additional metabolic edge.
They Strengthen Your Core
Squats don’t simply work your thigh and butt muscles – they also strengthen your core. When you do squats you engage the muscles in your abdomen, trunk and lower back to stabilize your torso as you squat. The squat works more muscle groups than any other exercise. As difficult as squats may be, you won’t find an exercise that accomplishes so much with a single movement. That’s why they’re called “The King of All Exercises”
They Help to Prevent Injuries and Falls
Squats develop lower body and core strength. This helps to reduce the risk of injuries and falls. This is important whether you’re an athlete or not, especially as you age. If you do, one-legged squats you also develop proprioception or your sense of balance. This further reduces the risk of falls and injuries.
They Don’t Require Special Equipment
You can do squats almost anywhere. Holding a pair of dumbbells makes them more effective, but you’ll still get some benefits even without weights if you do them in a controlled manner and concentrate on the muscles you’re working. When you don’t have access to any equipment, you can get an effective workout alternating squats with other bodyweight exercises like push-ups and plyometric moves to keep your heart rate up.
It’s a Functional Form of Exercise
Squats require multiple muscle groups to work together simultaneously. This increases your ability to carry out functional movements in everyday life like picking up a heavy box, squatting down to paint a wall or clean a window.
They Increase Your Performance in Other Sports
Research shows that squats improve sprint speeds. When you develop lower body strength by doing squats, you can push off the ground with more force. Plus, squats develop lower body strength and power, which is important for many sports.
The Bottom Line?
Squats have benefits that go beyond toning your thighs and buttocks. They can improve sports performance, reduce the risk of falls and injuries, strengthen your core muscles and boost the calorie-burn of your workout. Make them a part of your fitness routine.
References:
Men’s Health. “Squat for Speed”
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Front Squats vs. Back Squats: Does One Have an Advantage Over the Other?
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Are Squats a Good Exercise for Your Hamstrings?
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Squat Tips: How to Get the Most Out of Squats and Avoid Injury
