Don’t Miss Out on the Latest Updates.
Subscribe to Our Newsletter Today!
- Health A-Z
- Diet & Fitness
- Home remedies
- Web Stories
- Women's Health
The squat is a very effective exercise to build strength in your lower body and get them in shape. When you do it by placing a weighted barbell on your shoulders, it targets the muscles of your thighs, hips, buttocks, quads and hamstrings. It also engages your lower back, upper back, abs, shoulders, and arms making it the most complete exercise of them all! This exercise not only builds your muscles but also strengthens your bones and connective tissue throughout the lower body. Squats support the knees and ankles while supporting the ligaments and tendons. You can also do the squat without any external weight. Doing squat also helps you maintain balance as you get older. Here are some tips to do a bodyweight squat (without any external weights) like a boss. You may also want to read how to do lunges to tone your thighs and hips.
Once you re comfortable with doing weightless/bodyweight squats you could try doing squats with weights. Here are some more exercises to lose weight from your lower body.
Here are Kris Gethin s tips for doing a barbell squat properly:
Set a barbell on a rack that best matches your height. Once it is loaded with your desired weight, step under the barbell and place the back of your shoulders under it. Lift the barbell from the rack by simultaneously pushing with your legs and straightening your torso. Step away from the rack and position your legs shoulder width apart with your toes slightly pointed out. This will be your starting position. Inhale as you slowly lower the bar sitting back with your hips as though you were going to sit on a chair. Maintain the arch in your back. Continue lowering the weight until your hips and knees form a line parallel to the floor. Exhale as you lift the bar to the starting position, leading the movement with your head. Also, read steps to do the kettlebell clean to get a sexy lower body.
Trainer tip: As you squat, don t let your knees drift forward over your toes; keep them in line with your ankles throughout the movement.
Also check out these exercises for your legs:
The following tip also appears in the Bodybuilding.com: Guide to Your Best Body which is authored by Kris Gethin and published by Simon & Schuster (2013). It can be purchased online on Flipkart. Read how Kris helped Hrithik transform his body.
Image source: Getty Images
For more articles on fitness, visit our fitnesssection. For daily free health tips, sign up for our newsletter.