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Squat Exercises: Form, Types and Key Benefits

Most people have the misconception that squats are beneficial only for athletes. However, this is not the case. Anybody can do squats as long as their posture is correct, and they don’t suffer from any hip or knee injuries. Including squats as part of your daily routine helps improve your core and lower back muscles, as well as overall flexibility, agility, speed, and strength. Read on to learn more about Squat exercises & its benefits.

How To Do a Basic Squat?

To get the desired benefits from squats, you must maintain the right posture while doing them. A slight mistake can lead to severe pain in the knees and spinal region, which can impact your core. The simple steps to follow to do the basic squats are:

• As you stand, remember to keep your feet apart from and parallel to each other.

• Your knees should be bent at a 90-degree position. Position your knees above your hips. As you sit down, use your heels to balance your body weight.

• Remain in this position for about 5 seconds. Now, gently stand up, with your weight again on your heels.

• Repeat this 5-10 times.

Some other squat forms you can try are:

• Back squat –

One of the most popular squat routines, this involves doing the basic squats with barbells on your shoulders.

• Overhead squats –

Follow the basic squat steps, but with one difference. Hold a ball in your hands and place your hands over your head.

• Jump squats –

Follow the basic squat steps, but as you raise, you will complete a jump before bending for the next squat.

Benefits of squats

A squat exercise benefit is not something you can experience immediately after the exercise. Some benefits you can enjoy when you do these regularly are:

• Strong core muscles

• Improves body balance and posture

• Reduced risk of injuries and falls

• Quick burning of calories

• Strong lower body muscles (hamstrings, quadriceps, hip flexors, etc.)

• Improves strength, speed, and stamina (especially in athletes)

• Flexibility to try different forms of squat

• Easy routines that can be done daily

Conclusion

Squats are one of the basic exercise routines to improve your overall strength, flexibility, and body balance. Get an instructor to help you correct your posture when you try squats for the first time. If you have any health issues, check with your doctor before proceeding to do squats to avoid injuries and health complications.

One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about Wellness and other health related tips, visit the wellness corner.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or any linked materials are not intended and should not be considered or used as a substitute for medical advice, diagnosis, or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on June 5, 2025