Home Workout Exercise #1 : Squats


Power of Squats

I believe squats are the best lower body exercise that isn't restricted by location. However, form is crucial when performing squats. If done incorrectly, it could lead to knee joint issues. Click here to check out the correct way to perform squats.

The Basic Squat Movement

  1. Stand tall with your feet shoulder-width apart, toes pointing forward.
  2. Inhale deeply, push your hips back and bend your knees as if you're sitting down. It's crucial to ensure your knees do not go beyond your toes to avoid unnecessary strain.
  3. As you exhale, push your hips forward and stand up. Remember to fully extend your knees without arching your back.


Advanced Squat Variations

Once you've mastered the basic squat, you can challenge yourself with these advanced squat variations:

Jump Squats: Add an explosive jumping motion as you stand up from the basic squat position. This high-intensity variation not only enhances lower body strength but also improves cardiovascular and pulmonary fitness.

Plie Squats: Channel your inner ballerina with this variation. Stand wider than shoulder-width apart with your toes pointing outwards. As you lower your hips, ensure your knees do not go beyond your toes. This exercise specifically strengthens the inner and outer thigh muscles.

Step Squats : Incorporate a step or stair for this variation. Place one foot on the step and the other on the ground as you perform the squat. This unilateral exercise puts more load on one leg, enhancing muscle strength and balance.

Resistance Band Squats: Add a resistance band around both ankles and perform the squat. This exercise aids in strengthening the outer thigh muscles and adds an element of resistance to your workout.


Squats offer various modification possibilities, allowing you to adjust the exercise according to your fitness level and workout goals. Always remember to maintain the correct posture and technique to ensure safe exercise.

In addition to the physical benefits, squats can also boost your athletic ability. They can help with jumping, running, and climbing, making them a great functional exercise to include in your routine. 

So, whether you're looking to build strength, lose weight, or boost your athletic performance, squats are a great option. Just make sure to do them correctly and safely to get the most benefits and avoid injury. 

Remember, it's always a good idea to talk to a doctor or a fitness professional if you're new to exercise or have any health concerns. They can help you figure out how to include squats in your routine safely and effectively. 

So, are you ready to squat? Let's get started!


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