If you ever watch toddlers move, youll notice that they execute picture-perfect squats time and again.
Are you getting down far enough?
Should you add weight?
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Its very much a functional movement.
Heres what you better know.
What muscles do squats work, and what are the benefits of squats?
The squat is considered acompound movement, meaning it works multiple muscle groups across multiple joints.
Squats also work the muscles around the knee, which helps build strength and prevent injury, he says.
Throughout the move, your core muscles fire for keep you steady.
Your abdominals are stabilizers, he says.
So they assist in weight-bearing movements.
Form is key, since performing squats properly can cut down the risk of injury during the move.
(This is whats known as knee valgus.)
Your upper body also matters for squats.
Keep your chest up, your chest proud, says Tamir.
check that youre controlling the eccentric part of the movement, he says.
Rather than rushing through the downward motion, take a couple of seconds to lower yourself.
This will increase time under tension for your muscles, which will make them work harder.
Knees extending farther than your toes can happen due to anatomical differences in your bone length.
As for when you should stop the move?
That means the back of your thighs will be parallel to the floor, he says.
You should also exhale on your way back up, says Tamir.
Making sure you breathe throughout the moveinhale on the way down, exhale on the way upis vital.
You definitely do not want to be holding your breath.
At the top of the squat, attempt to tuck your pelvis into a neutral position.
Think of it like bringing your belt buckle to your chin, says Tamir.
Whats the best way to progress with squats?
before you get going loading your squat, you should definitely get the bodyweight move down, says Tamir.
This helps you drop into the squat and keep weight on your heels.
Keep your elbows and wrists stacked verticallyyou dont want your elbows to flare out at your sides.
Need some examples of how to work them into your routine?
