Muscles Targeted: Quadriceps, Gluteus Maximus, Hamstrings
Lower body function
What are the benefits of doing squats?
Squats obviously help to build your leg muscles, but they also create an anabolic environment, which promotes body-wide muscle building. ... So squats can actually help you improve both your upper and lower body strength.
What joints are used in a squat?
The prime movers in the squat are the muscles around the hips and knees, but all joints below the belly button (hip, knee, ankle, foot) and most of the spine need both stability and mobility to squat properly. If any of these areas are unstable or immobile, this can cause squat problems.
How do you do a proper squat?
It's important that you start with your hips back, and not by bending your knees. Keep your back straight, with your neutral spine, and your chest and shoulders up. Keep looking straight ahead at that spot on the wall. As you squat down, focus on keeping your knees in line with your feet.
How low do you need to squat?
Don't do partial Squats by going only half the way down. Squatting down until your hips are just above your knees. Maintain your knees in-line with your feet. Keep your lower back neutral, don't let it round.
Inhale, drawing the navel in to contract the Transversus Abdominis, Exhale to standing position squeezing the gluteus Maximus at the end of the stance. Add weight load for added resistance when you can perform this movement pattern correctly.