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Here’s How to Perform Squats Consistently, Safely, and Effectively



When you exercise, utilizing improper squat form could hurt and perhaps cause harm. Squats are a multipurpose exercise, so learn how to perform them correctly to get the most out of them.

Within this Article

1. The Basics
2. Squat Guide: Step by Step
3. How many should you perform per day?
4. Five main advantages
5. What Percentage of Calories Can You Burn?

Squat technique that involves using your legs rather than your back will improve your training results and everyday functionality. Squats have the added bonus of being one of the most time-efficient exercises for toning and developing your entire lower body, particularly your backside. You can truly squat your way to become a better runner, tennis player, or dancer since it works out all the key lower body muscular groups simultaneously. (Along with the ability to move furniture without pulling anything!)

The Fundamentals: Correct Squat Form

1. Stand with your feet slightly wider than hip width and your toes pointed forward.


2. Drive your hips back while pressing your knees slightly apart and bending at the knees and ankles.

3. Maintaining your heels and toes on the floor, stoop down while keeping your chest up and shoulders back.

4. Aim to finally reach parallel, which is achieved when the knees are at a 90-degree angle.

5. To go back to a standing erect position, drive your heels into the ground and straighten your legs.

The Details: How to Do a Squat Correctly Every Time, Step by Step

Step 1: Stand straight with feet hip-width apart.

Stand with your feet apart, slightly wider than your hips, and place your hands on your hips.


Step 2: Contract your abdominal muscles.

Lift your chest quietly while standing tall and gently pulling your shoulders back. Try to tuck your navel into your back as you exhale to activate the deep abdominal muscles that support the spine and pelvis.

Step 3: Squat as though seated in an invisible chair.

As if you were lowering yourself onto a seat behind you, bend your knees while keeping your upper body as straight as you can. Allowing your torso to naturally squat is acceptable, but avoid collapsing your chest or rounding your shoulders forward. Your hips won’t be able to release correctly if you’re too upright, and your knees will be overworked.

Without leaning your upper body more than a few inches forward, lower yourself as much as you can. As far as you can comfortably go, dive. Avoid bending your knees more than 90 degrees if you have knee problems, and keep your thighs parallel to the ground.

TIP: Avoid bending your knees too far forward. Keep your knees from buckling as well. As you crouch down, push them outward, almost like you’re pushing out an invisible resistance band, to keep them in line with your feet.

Step 4: Extend your legs straight to stand back up.

As you get up, straighten your legs while being careful not to lock your knees.


Keep your heels “glued” to the floor while you squat, and when you get up to go back to the beginning position, focus on pressing your heels deeper into the ground. Your glutes will be even more prominent as a result.

Step 5: Repetition of the motion.

Three sets of 10 to 15 reps should be repeated.

TIP: To improve your balance when performing squats, extend your arms out in front of you.

How Many Squats Per Day Should You Perform?

While performing squats on a daily basis definitely won’t harm you (unless you’re performing millions of them or carrying heavy weights while squatting), you should try to perform three sets of 10–20 repetitions at least three times per week. Your lower body muscles will get a good workout from this and have time to recuperate in between.

Five Key Advantages of Squats

1.They are incredibly time-effective.

Squats will tone your buttocks more quickly than almost any other exercise, which is one of their main advantages. When you learn how to do a decent squat, you’ll notice that you’re toning up faster and more efficiently because you’re using pretty much all the muscles in your lower body (quadripeps, hamstrings, gluteals).


2.They are able to stop injuries.

Most athletic injuries involve weak stabilizer muscles, ligaments, and connective tissues, which squats can strengthen. When a person performs a proper squat, muscles are recruited and built, which improves knee stability and fortifies the connective tissues around the knee. Despite the fact that many people avoid squats if they have knee problems, studies have shown that this is not the case.

3.They’ll train you on how to safely lift heavy objects.

Squats will give you the strength to lift up heavy objects appropriately utilizing your lower body—instead of your back—and will also get you ready to leap towering buildings like the Wonder Woman you are.

4.They don’t Need Expensive Equipment

The traditional squat can be performed almost anytime, anywhere. Yes, there are dozens of squat variations that can use various weights, resistance bands, exercise balls, and other equipment. That means you can still put on a pair of sneakers and perform a few squat repetitions using only your body weight if you don’t feel like walking 10 blocks to a training class or you’re staying at a hotel without a gym.

5.They Are Practical Exercise

Functional workouts, as opposed to those that only improve your body’s ability to use gym equipment, assist your body in performing everyday tasks more effortlessly. One of the best functional exercises for enhancing balance, flexibility, and mobility with practical applications is the squat.

Squats Burn How Many Calories?

It is impossible to calculate caloric burn without requiring every reader to wear a FitBit. This is due to the fact that each person’s body is unique, and various factors, including height, weight, level of fitness, muscle-to-fat ratio, and others, all affect how many calories a person may burn during exercise.


Quality over quantity is actually the more effective approach in this situation. It is a fantastic bodyweight exercise for muscle growth because a proper squat engages so many muscles at once!

Instead of obsessing over how many squats it takes to burn 100 calories, concentrate on how to perform a perfect squat and adding muscle, as your body will burn an additional 50–70 calories per day for every pound of muscle you add.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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