benefits of squats for men
Squats are perhaps one of the essential exercises for lower body strength. A strong man isn’t without powerful legs, but squats go beyond that. If you think about it this way, what muscles do all sports require? Yep, leg muscles!
Many people put off squats because they are difficult or seemingly impossible to perform. Before attempting any squat form, you should warm up to ensure you don’t injure yourself. Take 5 minutes to stretch out your thighs and calf musculature.
It is also wise to warm up before doing heavy back squats, as they can cause severe injuries if done incorrectly. Light front or box squats can be used here if needed.
Once you have warmed up, you should attempt the deep squats first.
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Deep Squat (Hip) The first type of squat is the ‘deep’ or hip squat. Put your feet shoulder-width apart and point them slightly outwards, as this will help engage your thighs and glute muscles. Keep your back straight at all times, and do not lean forward, as this can strain your lower back.
Take a breath, sit down, and keep lowering yourself until your knees are bent at 90 degrees and you’re sitting on top of your heels with a slight arch in your back. Your legs should almost entirely rest on the floor while keeping your chest upright.
Keep that position for 2 seconds, then exhale through pursed lips and push yourself back to the starting position. As you get stronger, you can hold the bottom position for a few seconds.
This squat is excellent for your hips, glutes, and thighs.
Box Squat (Quadriceps) The second type of squat is the box squat, which mainly targets your quadriceps muscles. Place a sturdy box or bench behind you and stand in front of it with your feet shoulder-width apart and pointing slightly outwards.
Again, keep your back straight at all times, and don’t lean forward, as this can cause injury. Take a breath, sit on the bench, and keep lowering yourself until your knees are bent at 90 degrees. Then, reverse the motion to return to the starting position. Be careful not to hit the bench with your knees on the way up, and don’t lock your knees at the top of the movement.
This squat is excellent for strengthening your quadriceps muscles and is suitable for developing explosive speed and power in the legs.
Back Squat (Lower Back, Quadriceps) The third type of squat is the back squat, which engages most of your leg muscles while strengthening your lower back, especially when you get stronger. Stand with feet shoulder-width apart, pointing slightly outwards.
Keep a straight back and bend forward from your hips until you get a 90-degree angle between your upper thigh and torso, keeping your hips parallel to the floor. Don’t go any deeper than this, as this will put too much strain on your knees.
To do these deeper squats, you may want to lower the box or bench height. Keep the weight on your heels and ensure you don’t rise onto your toes when squatting.
This exercise is excellent for developing strength in your legs, glutes, and hips and is ideal for power sports such as sprinting and football.
Weighted Back Squat (Lower Back, Quadriceps) The fourth type of squat is the ‘weighted’ back squat because you will add weights to increase resistance. This will further strengthen your quads, glutes, and many other leg muscles.
Just like with the previous squat form, stand with feet shoulder-width apart, then bend forward from your hips until you get a 90-degree angle between your upper thigh and torso. Keep the weight distributed mainly on your heels with your toes on the floor, just like in the box squat.
Take small steps about 2 feet in front of you from this position to shoulder-width apart while keeping your back straight. Hold onto your thighs or use a squat rack for stability during these steps.
Having finished taking those steps, lower yourself into another deep squat by bending at the knees and sitting backward towards your glutes/adductors (inner thighs) so that you end up in a semi-squat position with both of your legs bent but resting lightly on the floor.
Keep your back straight, and don’t lean too far forward. Finally, drive through your heels to return to the starting position.
This weighted squat is excellent for athletes who need strength in their hips, glutes, and legs for powerful movements.
There you have it! Four types of squats will target different muscles in your legs. So, next time you hit the gym or weight room, include at least one of these squats in your workout routine for a well-rounded leg workout!
Squats are a great exercise because they work for multiple muscle groups simultaneously, including the quads, hamstrings, glutes, and lower back. They’re also functional exercises because they help with everyday activities such as sitting down and standing up from a chair.
There are four main types of squats: the front squat, the box squat, the back squat, and the weighted back squat. Each one targets different leg muscles, so including at least one in your workout routine is essential.