FITNESS GURU :
Basic squats are a fundamental exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. Here's a step-by-step guide on how to perform basic squats:
1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
2. Keep your back straight, chest up, and engage your core muscles.
3. Begin the movement by pushing your hips back as if you're sitting back into a chair.
4. Lower your body down by bending your knees while keeping your heels on the ground.
5. Continue descending until your thighs are parallel to the floor, or as low as your flexibility allows. Ensure that your knees are tracking in line with your toes and not caving inward.
6. Pause briefly in the bottom position, then push through your heels to return to the starting position.
7. Straighten your legs and fully extend your hips at the top.
8. Repeat the movement for the desired number of repetitions.
Here are some additional tips to keep in mind while performing basic squats:
- Keep your weight balanced on your heels and midfoot rather than your toes.
- Maintain a neutral spine throughout the movement, avoiding excessive rounding or arching of the back.
- Don't let your knees go too far forward past your toes, as this can place excessive stress on the knee joints.
- Engage your glutes and leg muscles to power the upward movement.
- Breathe in as you lower down and exhale as you push back up.
Remember to start with a weight that challenges you but allows you to maintain proper form. If you're new to squats, you can begin with bodyweight squats before progressing to weighted squats using dumbbells, barbells, or other resistance equipment.
