Squats are one of the best exercises for the all of the muscles in your lower body. Although a squat primarily works the leg muscles, it becomes a total body exercise as your core and arms are also engaged while squatting. Squats not only get your heart rate going but also burn more calories than you may think! It is extremely important for women to strengthen their glutes, hip muscles, quads, and hamstrings because of the “Q-Angle,” which is the angle that the hips make with the knees. In women, because of the wider hips, the angle is greater, which leaves women susceptible to more knee pain and knee injuries. So here are some great squats to start strengthening those muscles!
Squat
- feet about hip distance apart
- shoulders back and down, abs/core engaged
- arms can be straight out in front of you, palms facing down
- squat back, sticking your buttocks out, while putting your weight on your heels (you should be able to wiggle your toes in your shoes)
- squeeze your glutes on the way up, keeping your arms out in front of you
Jumping Squat
- feet about hip distance apart
- shoulders back and down, abs/core engaged
- jump up, and land in a squat (look at squat)
Plie Squat
- toes pointing outward feet about shoulder distance apart
- shoulders back and down, abs/core engaged
- squat down lowering yourself into a sitting position, getting your hamstrings parallel to the ground, while putting your weight in your heels
- slowly push yourself up through your heels, tightening your inner thighs and glutes on the way up
Single Leg Squat
- feet about hip distance apart
- shoulders back and down, abs/core engaged
- arms can be straight out in front of you, palms facing down
- stand on one leg, and bend the other at the knee
- squat down using the same form as regular squat
Wall Squat/Sit
- feet about hip distance apart
- lean back against a wall, while getting into a squat
- you should try and get your hamstrings parallel to the ground
- hold for 30 seconds and work your way up
Start off small, doing 10 reps and work your way up. Try and fit them in at least three times a week and you will definitely start to feel stronger in no time. Squats are splendid so let’s start squatting!
