How to Perform Squats: Build Lean Muscle Mass and Burn Fat!


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Arguably one of the most versatile exercises around, knowing how to perform squats is a great way to effectively target the hips, thighs, and backside.

Whether performed at home or in the gym, it is essential to follow correct form when performing a squat, in order to reap the wide benefits of the maneuverer.

Not only do correctly performed squats help to build lean muscle mass on one’s backside, but they also can help to burn excess fat.

Use the following steps to make certain that your squats are performed in correct form, and start enjoying the many benefits of this powerful exercise routine today:

  1. Stand with your head facing forward and your chest held upright.
  2. Your feet should be approximately shoulder width apart. Depending on whether you are using weights or not, you may stretch your arms forward for balance purposes.
  3. Perform a squat, as if you were trying to sit in an imaginary chair. You want to keep your upper body leaning forward, while making certain that your thighs are parallel with the floor.
  4. You can make the squatting motion by pulling your stomach towards your back, allowing your abdominal muscles to contract in the process.
  5. Make certain your knees are behind your toes, and press your weight into the heel of your foot as you squat down.
  6. With your body tight and still in position, you want to return to your starting position. Keep your weight in your heels and slowly push upwards. Once you have returned to the starting position, do not lock your knees. Instead, keep them slightly loose.
  7. Repeat this movement for the set number of repetitions. It can be helpful to count as you perform the action, in order to ascertain that the squat is being done with the correct timing.
  8. Most sets should last for about 10 to 15 repetitions, with two to three sets making up the totality of the squats exercises.
  9. Remember, you should always rest briefly between performing each set of squats. This rest period can last anywhere from 30 to 60 seconds.

The versatility of squats makes them an ideal exercise movement for everyone from beginners to professional bodybuilders. In order to maximize the desired results, squats can be modified to fit the unique desires of the person exercising.

For example, while squats can be performed without any additional weight, adding weights can help to further strengthen one’s core, while also adding more muscle to the areas targeted by the squat.

Remember, it is important to always stretch the muscles used in a squat after you have completed your sets. This will help prevent your muscles from spasms or cramps that could potentially occur after a workout.

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