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Benefits of squats In 2023
Squats allow people to handle their body weight more effectively, says Singh. It is a highly functional exercise that helps with various movements like getting up from a bed, chair or car. A squat engages the ankle, knee, and hip joints, making it essential for strengthening the lower body. Squats are particularly effective in improving knee, hip, and ankle stability.
Squat Variations To Build Strength
To do the basic squat, you just need to stand with feet shoulder-width apart and squat down while keeping your back straight. You can also try out these variations of squats:
1. Sumo squat
You will have to stand with your feet wider than shoulder-width apart, with your toes turned out, and then squat down. That’s sumo squat for you.
2. Goblet squat
You can perform the basic squat while holding a dumbbell in front of your chest, says the expert.
3. Overhead squat
This time, you need to hold a barbell overhead while performing the basic squat.
Keep an idea of your risk of weight-related issues.
4. Heel raised squat
Perform the basic squat with your heels elevated on a platform, and that’s the heel raised squat.
5. Box squat
All you have to do is add a box below you while you do the basic squat.
6. Wall squat or wall sit
If you can do yoga against a wall, you can also use it to do a squat! You just have to stand with your back against a wall. Then step your feet away from the wall and bend your knees to drop into a squat. Make sure your back is pinned to the wall throughout the moves.
All these squat variations target the muscles in the lower body, primarily focusing on the quadriceps, hamstrings, and glutes, says Singh. The choice of variation depends on individual factors like ankle and hip mobility and body proportions.